Friday

High Hang squat clean + squat clean above knee + jerk

10 x (1+1+1)@70-85% (Jerk)

SO 1:30

High Hang, tanko reiden yläkolmanneksella, olkapää tangon päällä. Tanko polvenpäällä (etureidellä, ei lumpion etupuolella) olkapää selkeäasti tangon etupuolella, ei istuta.

A,
Squat Snatch Cycling
EMOM 5
3x squat snatch
1 min rest
EMOM 5
2x squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min
• get close to max or new PR attempt at the end

B,
Go down to 70% of A and do amrap 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch and go
- build up to a heavy 4 and then repeat the same weight 3 more times

Eilinen/lepo

Lämmittely ja mobility

Harjoitellaan rengasliikkeitä

OTM 25
10x burpee
4× t2b tai polven nostot
10x boxihyppy
20s KS pito
Lepo

Loppuvenyttelyt

4 x
8 Reverse DB Flys ( chest supported)
10 Band resisted scapular retractions https://vimeo.com/175147428

“Heartburn”

For Time:

M 1600/W 1400 mt Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters 30/20, 7 Pull-ups, 7 Burpees

A) 10x
45” Sit-ups
15” Rest

B) EMOM 10’
8 Thruster 95/65
4 Bar Facing Burpees

C) Tabata
Burpee Box Jumps Over 20”/18”

Friday