E1.30M x 8
1 squat clean + 1 hang squat clean + 1 split jerk
@70-85% Sarjat nousevalla painolla. Toistot pitää pysyä teknisinä.

Tabata:

1. Hanging flutter kicks
2. V-ups

e90s x 12:
1) 6 chin up @ RIR 2-3
2) 8-10 DDB Z press @ RIR 2-3
3) 6+6 banded woodchopper

BUY IN: 40 x Partner deadlift @145/100kg
(painot saa jakaa epätasaisesti tankoon)

Then for time YGIG:

20 x HSPU
30 x Devils press @2 x 22,5/15kg
40 x cal. row/ski
50 x box jump
60 x SYNCRO V – ups
70 x Crossovers EACH (1rep = single under +
crossover)
60 x SYNCRO sit ups
50 x box jump
40 x cal. row/ski
30 x Devils press @2 x 22,5/15kg
20 x HSPU

CASH OUT: 40 x Partner deadlift @145/100kg

Up to daily max in 15-18min.
Nouse päivän maksimiin.

Alla on lähestymissarjat mitä voit hyödyntää.

Warm up sets:
1 x 5 @40%
1 x 3 @60%
1 x 2 @70%
1 x 1 @80%
1 x 1 @85%
1 x 1 @90%
1 x 1 @+100%

Palautukset: → 1–2 min (kevyemmät sarjat) → 2–3 min (70–85% sarjat) → 2-3min ennen 90% ja maximia

Dumbbell Pullover
5 x 7
As heavy as form allows
Keep a tight core, don't let your chest bounce up and down.

No Contact Squat Clean + Squat Clean + Push Press + Split Jerk

8 x ( 1 + 1 + 1+ 1 ) @ every 2:00

For Time:
100 Double Unders
21 Power Cleans 70/45kg
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans 70/45kg
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans 70/45kg
9 Bar-Facing Burpees

TC 25min

10 Rounds For Time:
3 Power Snatches 40/30kg
15 Wall Balls

Power Snatch for load:
#1: 5 reps