For time

• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog

Start and finish with a 1,600-meter jog.
Do this at a track if possible.

Scull crushers w Dumbbells 4 x 8, rest 2:00

Biceps Curls w/ DB´S 4 x 16, alternating

4 x 10 Pike Push-ups

Incline Dumbbell Bench Press 4 x 5, rest 2:00

A: Clean pull max.
B: Power clean+ hang power clean + double split jerk 3x4
C: Power snatch+ double hang power snatch 3x3

20 min c2

1) Single leg squat x 8+8
2) Romanian lunge x 10+10
3) Hip Raise x 10
4) Copenhagen adductors 10+10
X 4

Core
Single leg stretch x 10
Hip raise + lower x 10
X 3

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

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Snatch & Clean and jerk

A) Snatch

2 x 3 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

B) Clean and jerk

2 x 2 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

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C) Back squats

Back squats
2x6 @ 65%
2x6 @ 68%

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D) Bonus:

5 x 12 Strict banded pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5-10min Row/Bike/Ski/Run
Then 2-3 rounds:
3 Skin the cats
20m Overhead walking lunge
(with 10-20kg plate)
8 GTOH (with 10-20kg plate)
5 Burpees on plate

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2 rounds of Banded shoulder
flow

Kapea penkki 3x1
-90% viime viikon Max1:stä

Pystypunnerrus otsalta 5x5
-kapea ote

Vipunostot eteen tangolla 5x15

A: Snatch pull max.
B: Squat snatch 3x3
C: Squat clean+ double front squat + split jerk 3x3

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt