A: Muscle clean + pause dip + pause push jerk (bottom&top) 5x1

B: power clean + push jerk up to heavy in 8 sets

C: clean pull doubles up to heavy(ish)

For total reps

• 4 minutes of Echo bike calories
• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 3 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 2 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

A,
For time:
50/40 Bike Calories
100 Alternating Dumbbell Snatches, 22,5/15kg
50 Burpee Box Jumps, 60/50cm

Goal
Sub 17 mins

B,
For quality:
50 Mini Band Press
50 Banded Hip Thrusts
35 Banded Single Arm Lat Pull Downs

Complete the following in as few sets as possible.

Try using a red or blue band for all movements.

Pendlay Row 5x5
-eli ns. voimatyylin kulmasoutu
-jokainen toisto lähtee lattiasta ja stopista eli älä pompauta
-kaikki työsarjat samalla painolla
-”raskas, mutta räjähtävä”, karkea arvio noin 35% maastavedon maksimista

Etuheilautus kahvakuulalla 4x15
-sumo/puolisumo-asento

Vatsarutistukset 4x20

Ojentajat kumpparilla yhdellä kädellä 3x20 / käsi

Hauiskääntö tangolla 3x20

TEST WEEK!

Build to a 1RM snatch

Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a heavy bench press
Use similar % to above

Build to a heavy push jerk from the rack
Use similar % to above

5 Rounds For Time:

7 CTB
15 Dumbbell Bench Press 32,5/22,5kg´s
30m Farmers Carry 32,5/22,5 kg´s

TC 20

OPTIONAL Easy endurance work
Easy endurance work
2-3rounds: E4MOM
1) 20 air squat + remaining time bike
2) 20 ring row + remaining time row
3) 20 push up + remaining time ski
4) 30-50 DU + remaining time echo
Total 40-60min, target hr zone 2

3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
rest 1.5-2.5 min bwn sets

Every min for 15 minutes
min 1 - db power clean&push press x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - kipping knees to elbows / toes to bars x 8-12 reps

Front Squat

3-3-3-1-1-1 AHAP

Go Every 3:00

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min