1 x 3 (65%)
1 x 4 (75%)
3 x 4 (85%)
1 x 5 (85%)

Percentage from 1RM

Skills
+7min Emom

Aikaa vastaan
30 Cal
30 T2B/T2R
30 Cal
30 C&J 30/40kg

3:00 easy bike row or run

Core strength
E3MOM x 4
15 weighted sit ups
30 Russian twists

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Devils press 50/35
20-18-16-14-12-10-8-6-4-2
Push ups

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

WOD
13min. amrap
10x burpee
10x KB/DB swing
20x lunge
20x russian twist

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

5 sarjaa x 5

Deadlift on a plate 6-6-6-6 reps

Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Scapular pull-ups
+
2 Rounds
3 Jefferson curls
5 DB strict presses
3 Rope pull ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight on SB movements
* Few short sets/reps of other movements between sets
+
@ workout weight
200m Run
1 Rope climb
2 SB cleans
3 Burpee box jump overs
100m Run
2-3 Bar muscle ups
3 Strict HSPUs
4 SB squats

recovery week

WARM UP + TECHNIQUE 10-15min

---

PAUSE OHS BALANCE *pause 3sec, sn-grip
3x2-3@barbell with banded & weight pal 2min

--

SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3[1+2+2]@50-60% sn-% pal 2min

---

PANDA CLEAN PULL + CLEAN + SPLIT JERK *both side
3[1+2+(1+1)]@50-60% jerk-% pal 2min

---

CLEAN PULL + CLEAN PULL below knee
3[2+1]@+5kg today best jerk, pal 2min