Power Clean

A) WU 3-4x

• 5 Clean DL + 5 Hang m.Clean. + 5 FS
• 3-5/leg Split Squat Jump

B) Build to days heavy 1RM Power Clean

C) In pairs 30s on/30s Off X5 Each

• Max Reps PC @80% From 1RM

*Toinen tekee aina koko 30s ja sit vaihto

Front Squat

• 5x3 (1-2 RIR) *Rest 3min Between

Metcon

E4MOM X4

• 12 Cal Standing C2 Bike
• 30m SB Bearhug Carry @50kg
• 10 Thruster @30kg

*Lujaa perkule

Optional Accessory

4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s Spanish Squat Hold

5 sets of:
6+6 bulgarian split squat
5 box jumps

Go every 3:30

Level 1.

For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts @100/70kg
Bar facing burpees

Level 2.

For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts @80/55kg
Bar facing burpees

Time Cap: 10 minutes

Rpe 4.5 Treenin idea on olla viikon kovin treeni. Maastaveto painon pitää olla liikkuva ja pysyä teknisesti kasassa väsymyksen alla. Pääpointit: - Riko maastaveto sarjat riittävän ajoissa. - Pidä burpeissa tasainen tahti ja hengitys mukana.

15'AMRAP
12 alt. DB snatch @22.5/15kg
9 wall ball
6 inchworm

Front squat 3 RM, then 3x3 @ 90%

Alternating 5 rounds between Bent Over Row & Shoulder Press.

7 Bent over Rows
3 Shoulder Press

Every 2:00 ( Total 20:00 )

Handstand holds

Handstand circuit – 2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –

Handstand hold – Accumulate 2:30-6:00 on your hands*

• Give yourself no more than 12 minutes to accumulate this time. You might want to try for a max handstand hold to start.

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

1-2 rounds

RPE 3

Shoulder Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

For time in teams of 3:
120 wb
- rest 60s
120 db snatch
- rest 60s
120 kipping knee raise / V-up / tuck up
- rest 60s
120 no-jump burpee

TC: 30

Molemmat versiot voi tehdä päivän kaikilla tunneilla.