Tempo Bench press (slow down, fast up) 4x8 reps

LÄMMITTELY
2 kierrosta - 60s. / liike
1. Seinäkyykky
2. Tarjoilijakävely (30s./puoli)
3. Lankussa olkapää kosketukset
4. Jalat stepperillä lantionnosto
5. Polvennostot kk:t käsissä

+ availut

VOIMA CIRCUIT
3 kierrosta - 35s./15s.
1. Askelkyykky etujalka stepperillä oik. + vas.
2. Yhden käden tuettu kulmasoutu oik. + vas.
3. Sivutaivutus kk oik. + vas.

Tabata
• Hiihto / kyykky

For time

• 21 power snatches
• 21 strict handstand push-ups
• 15 power snatches
• 15 strict handstand push-ups
• 9 power snatches
• 9 strict handstand push-ups

2-3 rounds:
20+20m 1-arm farmer's walk
20+20m 1-arm OH walk
20+20 1-arm front rack walk
40m yoke carry

For time

• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb
• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb
• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb

Bent over row 12-10-8-6 reps

6 bar over burpees
5 push press
3 wallwalks

CLEAN & JERK

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder mobility (10min)
Front rack opener with partner
Rubber band drills

Barbell warmup & Technique (15min)
DL & Shrug
Pull & receive
Drop & receive from high shrug position
Push jerk & split jerk

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Hang Power clean
1 Hang Squat clean
1 Split Jerk

Hang Clean and jerk@70%->
In 20min find heaviest weight of:
1 hang clean + 1 jerk

Use most effective hang clean & jerk of your choice.

1 x 9

Tempo Back squat (slow down, fast up) 4x8 reps