Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

A2. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

2x2x40
2x2x46
2x2x49
2x1x52

2x2x40
2x2x46
2x49
2x1x52

Syklin kolmas viikko ennen kevennystä

Squat Snatch
2x3@50
3x3@60
1x3@70

Squat clean
2x3@50%
1x4@60%
1x2 @70%
    
SPLIT jerk
2x3 @50%
2x2 @60%
1x3 @70%

Front squat
2x3 @50%
1x4 @60%
1x3 @70%

Alternate B1 / B2

B1. Strict chin-up– 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict dip– 3 x 8-12 w/ tempo 2121 @ RPE 8 (2 RIR), rest 2:00 before B1

** Power snatch**

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 75%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 65% (B1) or 75% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

Front squat
- 6 x 2 @80%

E5MOM x 5

400m run
15 kbs@24/16kg
10 pull up

Deadlift

A) 2x3 (3sec jarrutus alaspäin)
*rir 2
*E3MOM

B) 2x3 (ilman jarrutusta)
*RIR 1
*E3MOM

Metcon

AMRAP 3:

• 15 Cal C2 Bike
• 20 STOH @42.5kg
• 20 T2B
• 20 OHS
• 100 DU
• 20 Power Clean

rest 1min

AMRAP 5:

• Sama ku aikasempi

rest 2min

For Time:

• Edelleen sama

*eli ekaks 3min aikaa päästä niin pitkälle ku kerkee. Ehkä about OHS asti. Sit 1min lepo, jonka jälkeen 5min aikaa niin pitkälle ku kerkee. Sit 2min leebeni ja vikassa for time koko paske. Ja alkaa aina alusta toi setti joka kerta