1×10@50%, 1×6@65%, 3×5@70%

Go every 3:00

Warm Up
Banded Hip Activation + Band Pulls
then
1:00 easy - > :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast

Power Clean + Push Jerk Technique training/ barbell prep for 7-10 mins

Strenght

Power clean + Push Jerks 7-8 sets of 2+2 reps (20 min cap)
rest 1-1.5 min bwn sets

Intervals
5x per person, 3 person rotation
45-50s easy + 10-15 s sprint

Accessory Work/omatoimi
3 sets
50m double kb front rack walk or sandbag carrying on bear hug
10-15 strict knee raises
rest 1-2 min

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

Amrap 15’
150 single under
15 FSQ @50/35 kg
20 burpee box jump @60/50cm
10 wall ball @9/6 kg

A) 5 DB bench press
B) 4 chin up - 2s hold yläasennossa

For time

• 20/25-calorie row
• 30 single-leg squats
• 20/25-calorie row
• 90 box step-ups

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x max 85%

A:
Muscle snatch + power snatch + sotts press w. Slow eccentric phase from OHS bottom pos. 5x1 @easy

B:
Power snatch + drop snatch up to a heavy 1+1, then 3x1+2 ~85%

Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

Nousut kohti maksimia:

Vaihtoehto1:
1-2 pidempää sarjaa tangolla.
50% asti vitosia
70% asti kolmosia
—> ykkösiä

Vaihtoehto2:
1-2 pidempää sarjaa tangolla
—> ykkösillä alusta asti

MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

30 min mobility

EMOM12:
1: 30 sec goblet squats
2: 30 sec burpee box step ups
3: 30 sec sit-ups