-4min rest välissä

Weighted Dip 1x8, 2x7

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min

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BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

FRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min

10 min emom: 3-10 x strict hspu quality work

4 Rounds
12 Good Mornings
20 Heel Taps
12 Alt. DB bicep curls

2*2 @55%
1*2 @65%
1*1 @75%
1*1 @80%
1*2 @85-90%

Complete 100m HSW for time

Hyrox Games

Start with 500m run —> you are in the game

DICE NUMBERS:

1. 200m Row
2. Sled pull 2 lengths
3. 12x Burpee to plate
4. 20 m Walking lunges
5. 200m Ski
6. 16x DB Thrusters

At 12 and 25min mark, 500m run

Tc 38min

Finisher: Jumping lunges

POINTS

0-14 = 90 jumping lunges
15-20 =80 jumping lunges
21-25 =70 jumping lunges
26-30=60 jumping lunges
31-35 =50 jumping lunges
36-40 =40 jumping lunges

10 front squat
10 hang power clean
500m row

6 rounds for time

Painot 50% fs 1rm