1. 10 cal echo bike
2. 3 dl, 3 hpc, 3 stoh
3. 10 cal ski
4. 5 ttb, 5 pullup, 5 pushup

4 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest
Goal: > 300.

6x
400/200m Run + 200m walk

Barbell cycling

4 Rounds, go every 2:00

10 Power clean and jerks*

Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups
Goal: 170/150 (100/80 cal row + 70 hspu)

9 sets of Power Clean:
Set 1: 2 @60-65%
Set 2: 2 @65-70%
Set 3: 1 @70-75%
Set 4: 2 @65-70%
Set 5: 2 @70-75%
Set 6: 1 @75-80%
Set 7: 1 @80-85%
Set 8: 1 @85-90%
Set 9: 1 @90-95%
- Rest 2min btw sets

8-6-5-4

Tekniikkaa ja lämmittelyä 1-2 sarjaa.

3x3+ 2x1

Tempaus + valakyykky 2min
(1+3,1+2,1+1) x 3
15,20,24,
25,27,29
27,29,31

Rive+etukyykky 2min
(1+3,1+2,1+1) x 3
30,35,39,
41,44,45,
47,49,50

Rive+vauhtipunnerrus 90s
(1+3,1+2,1+1) x 3
30,32,35,
37,39,41
44,0(46),46
46 kakkoset ei noussu enää, vimppa 46 ykkönen tuliki sitte raakatyöntönä 😄

+Loppujumps!