2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

C2 Bike

A) WU 10-15min Z2

B) Start @80watts

*Add 30 Watts E3MOM Untill Failure

C) 10-15min Cooldown

Snatch

A) Build Up to Days Heavy 3RM Power Snatch

B) Snatch Pull

• 4x3 @110 %

B) 5x2min on/1:30min Off:

• 10 Cal Ski (Fast)
• 8 Burpee Over Bar
• AMRAP: Power Snatch @80% From 3RM

Back Squat

10-8-6-4-2

*Build Up Each Set
*Rest 3min Between Sets

Strength

A) 3-4 Rounds:

• 20m Backwards Sled Drag *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 60s Chinese Plank
• 10-15/leg Banded Hip Abduction

Weighted Dip 2x5, 2x4

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Jerk
In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Jerk. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Push Press.

10 min AMRAP:
• 1 Wall Walk
• 2 Thrusters 115/75#
• 3 Toes-to-bar
• 4 Hang Power Clean 115/75#
• 5 Burpee Pull-ups
Goal: 6 rounds.

Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of

Supersettinä boksille nousun kanssa.

Supersettinä punnerruksen kanssa.

Back squat

10*60%
8*65%
6*70%
6*75%
6*80%