B ) Every 30sec for 10min. (Total of 20 reps)

Squat Clean + Push Jerk, use 80-88% of A.

E1.20M x 4

1 power clean + 1 hang squat clean + 2 split jerk (2s catch pause) @40-50% of 1RM

Kevyet ja tekniset painot.

E2.30M x 4
4 banded deadlift - explosive

Ideana tehdä toistot mahdollisimman räjähtävästi. Liikenopeus ei saa hidastua toistojen aikana. Käytä punaista tai mustaa kumpparia. Dead stop maassa. Paino noin 50% of 1RM.

EMOM10
1 C&J @60-70%

Nousevalla painolla. Voit tehdä esim 2 sarjaa samalla painolla ja sen jälkeen korottaa. Toistot pitää olla teknisiä!

AMRAP 15

• 21/18cal machine
• 15 box jump over
• 9 up & down

Rowing intervals, 10 rounds (20min workout)

1min ON, 1min easy pace.

RPE 3 (under anaerobic thershold)

Don´t get off the rower during easy pace.

2-5 set, rest as needed:

1) Hollow Rock 360
2) 60sec Active/Passive Hang
3) 10-15 Banded Good Morning
4) 5+5 Single Arm DB Thruster

7x1 Squat Snatch
Every 60-90sec

Work up to 85-90% of 1RM

RPE 4

Optional Accessory:

Squat Snatch

Find Heavy of the day in 20min.

Time starts when you load the bar.

RPE 5

Then 6-9 Singles every 60-90sec with 80-88%

@Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-2 Skin the Cat video
2) 5-10 Crossbody Hollow Pull-Down video
3) 10-20 Bar Hanging Hip Touches video
4) 5+5 Lying Shoulder Circles video
5) 10-20 GHD Hip Extension