For time

Viikko 1 (kisoihin valmistava pätkä) (1/2) Ens viikolla kisaviikko.
ensi viikolla terwaan kisailijoille erilainen viikko kokonaisuus kuin muuten treeneissä. viikko 3 pidetään leppäily/kevennys/siirtymäviikkona.

Couple sets of:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
————————————————
Every 1:30 x 10:
2,5m HS-walk
- Goal is to go UB

Power Clean
3 rounds of:
1 PC @85%
2 PC @80%
3 PC @75%

Rest 2min between rounds

Every 90 s x 24 sets for consistency (8 each)
A. 6-10 burpee box jumps
B. 1 round of DB “DT”
C. row, bike or run for calories

A: Bulgarian Dead lifts 4set
B: Weighted chin ups 3x5
C: Seated SA rows 3set
D: Lat pull downs pronated 3set
E: Forward leaning sa Shoulder Cable flys 2set
F: Straight bar biceps curls 1xMax

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

FOR QUALITY

Romanian Deadlift 5x10-15
Between sets:
- 30-60s Chinese plank
- 10-15 Bent over DB reverse fly

*rest as needed