Lämmittely ja mobility

Maastaveto 4 x 8

5 kierrosta aikaa vastaan:
5+5 kp/kk tempaus
5 boxihyppy

Loppuvenyttelyt

EMOM 30

Minute 1 - 2 : Row Calorie
Minute 3 : Rest
Minute 4 - 5 : Bike Calorie
Minute 6 : Rest

Result is total calories

A,
Week 6
Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts@22,5kg
6 Dumbbell Hang Power Cleans
3 Dumbbell Push Press
1 Wall Walk

Goal:
Complete at an RPE of 6-7 (roughly 70%).

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

A: Power snatch max.
B: Power clean max.

A: Hip squat snatch + Hip power snatch
Up to heavy
B: Clean pull Hip technique
C: Power Clean + Clean

Wod
8 min amrap
1-2-3-4-5...

Power clean 55% (CJ 1rm)
Front squat
Push jerk

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.

Every 1 min for 16 mins, alternating between:
12 Butterfly Pull Up (Unbroken)
Handstand Walk, 8 m
14 Alternating Pistols
Rest 1 min

For time
40 DB one arm shoulder to overhead 22,5/15
800m run
40 DB one arm hang power clean
400m run
30 DB one arm shoulder to overhead
200m run
30 DB one arm hang power clean

Alternate between A&B for 5
rounds, rest 1-2min between
movements.

A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)

RPE 4