Jos viime viikolla meni,

1-3 : 2-2-2-2-1
4-6 : 3-3-2-2-2

3 rounds
40s easy -> 20s moderate -> 10s fast with cardio machine
3+3 squat strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
6 kipping knee raises

Push press 6-5-4-3-2 reps

3 rounds

1:00 Easy Bike
5 Scapula Pull ups
5 Scapula Push Ups
8 Stiff leg sit ups
6 Push Ups

Partner Workout

Find heavy clean

15-12-9-6-3

ttb
burbee
*40 DU after each round

Tibia Raise: 3 x 20. Rest 45s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A,
Every 1 min for 15 mins do:
15/13 Row Calories

B,
For quality:
2x 8 L/8 R Eccentric Lateral Lunges
2x 8 Eccentric Kneeling Heels-to-Butts
2x 10 Eccentric Calf Raises
2x 8 L/8 R Tempo Split Squats
30 Banded Air Squats
2x 12 L/12 R Single Leg Glute Bridges

Eccentric Lateral Lunges- 5 sec lowering
Eccentric Kneeling Heels-to-Butts- 5 sec lowering
Eccentric Calf Raises- 5 secs lowering
Tempo Split Squats- 3 secs down and up

C,
For quality:
3x 5 Eccentric Barbell Rows, pick load
2x 8 Eccentric Dumbbell Flies, pick load
Roll/Smash Upper Back, 2 mins
2x 10 Jefferson Curls, pick load
2x 6 L/6 R Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

Eccentric Barbell Rows- 5 secs negative
Jefferson Curls / Back Extension- keep weight LIGHT
Roll/Smash Upper Back, 1:30-2 mins; 3 secs up and down

A,
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM

Rest as needed between sets.

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

B,
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM

Rest as needed between sets.

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

C,
For quality:
10-8-6-4-2 reps of:
Tempo Goblet Squat, pick load
Ring Push-up

3 secs up and down for both movements.