A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

Push Jerk (from rack)
Set 1: 20 @45%
Set 2: 15 @55%
Set 3: 10 @65%
Set 4: 5 @75%
Set 5: 10 @65%
Set 6: 15 @55%
Set 7: 20 @45%

• No more than 2 sets per sets.
• Rest max 2:00 btw sets

A,
Complete as many rounds as possible in 30 mins of:
Ski, 250 m
10 Deadlifts @142/125kg
Row, 500 m
20 Burpee Pull-ups
Bike, 1500 m
30 Wall Balls @9/6kg

Goal: 3 rounds

B,
For quality:
3x6 L/6 R Eccentric Split Stance Good Mornings, pick load
Samson Stretch, L 1 min/R 1 min
3x5 Tempo Kang Squats, pick load
3x6 Eccentric Tricep Extensions, pick load
Pec Stretch, L 1 min/R 1 min
2x6 Tempo Dumbbell Strict Press, pick load

Eccentric Split Stance Good Mornings- 6 secs lowering
Tempo Kang Squats- 3 secs lowering and 3 secs standing
Eccentric Overhead Tricep Extensions- 6 secs lowering
Tempo Dumbbell Strict Press- 3 secs up and 3 secs down

C,
Shoulder Accessory
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

---

5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up

-3 x 3 lisäpainoleuka

3 x 1 legless köysi

Lepopäivä!

Deload viikko, poislukien Open 21.2.

*Hang (above knee) pandapull + snatch (floor), 3 x 2 + 2, 60 %
*6 x hang snatch + snatch, E1,5MOM, AHAP
*6 x Clean pull + Clean + Front squat, E1,5MOM, 80-90%
*3 x 6 rythmic split jerk, U choose the weight

Abs and squats of choice!

Zercher squat 3 x 8

”SLIDING IN TO THE WEEKEND” by Sonja

EMOM 12
5+5 sliding backward lunges
5+5 sliding side lunges
5+5 sliding crusty lunges
10 boxiaskellus

TABATA
Burpees

Back squat 2x5