Набираем метраж

Part A).
Skill Primer
Halted Clean Deadlift, Power Position Power Clean & Pause Push Jerk
(5-8 sets x 1+2+2 / 0:02 pause below knees & 0:02 pause in catch)

Part B).
Clean & Split Jerk
(8 sets x 2+1 / 65%-85%)

Jerk Balance 3x3 @40-50% of
1RM
Rest as needed between.
Target: Speed under the bar. Fast
footwork.

For 60-minutes @ steady pace

8 – 6 – 4 – 2-minutes of each:
BikeErg
SkiErg
Echo

For time

• 5 rounds for time
  • 400-meter run
  • 10 thrusters

♀ 95 lb
♂ 135 lb

Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
3 Rounds
- rest 4 min between rounds
- RPE 8.5
Run 500m
rest 01:15
Run 400m
rest 01:15
Run 300m

Homma jatkuu, kuormat kasvaa. Luottakaa itseenne, keskittykää niin tulosta tulee. PN prossat etenkin raakanostoissa saattaa arvelluttaa mutta ne nousee sieltä kyllä, huomioi lepoaika 2-2.5min. Hieman erityyliset kuntoilut tällä viikolla! Keep up the good work!

RPE7 4x8

10'min you go / i go One at row moderate and another perform:

2 Rounds of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Increasing weight each set

12 Sets:
200m Fast
200m Easy

Score: Slowest of the 12 fast intervals.