WEIGHTLIFTING

Every 90-120sec x9

Clean Pull + Squat Clean

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+ (1-2 reps in the tank)

No Touch and go. Get a good setup before the clean. Try to add 5-10% compared to last week.

EMOM 10
2 T&G Power Cleans

-work up to heavy 2RM

In 15 minutes power snatch 1RM

AMRAP 4
15 Thrusters 35/25kg
10 Toes-to-bar
5 Bar Facing Burpees

Rest 3min

In a 4min window
25/20 Calories
+
AMRAP in the rest of the time
8 Handstand Pushups
12 Box Jumps

Back Squat:
3x8 reps
-use the same weight each round.
-controlled 2 seconds down.

Accessory:

Non-alternating walking lunge 2x10m/leg, rest: alternate with partner

Overhead squat (tempo)
3 sekuntia alas
1 sekunti kyykyn ala-asennossa
Räjähtäen ylös ja samantien alas
Lepää 90-120 sekuntia sarjojen välissä

Lisää kiloja jokaiseen sarjaan mutta pidä toistot laadukkaina!

Thrusters

6-6-4-4-3-3-2-2

Go Every 2:30

For 12min
snatch balance doubles and singles
- keep the weights snappy!

Pyöräintervallit Erg/Echo/Assault
5 x 2min töitä/2min lepo

Pyri kiristämään tahtia joka intervallilla siten, että viimeinen on n. 90% teholla tehty

Shoulder Press, work up to heavy 4RM
+
2x Max reps @90% of 4RM