Kulmasoutu tangolla 6,6,6

tauot 2 min, nousevat painot

6 kertaa, 70-75%

Power clean lyhyellä stopilla polven alla + hang squat clean + 2 split jerks

5 kierrosta aikaa vastaan:

10 alt. DB snatches
10+10m single hand DB OH lunges
10 T2B

Rx´d: 22,5/15
Scaled: mikä tahansa muu kevyempi paino.

1) Monostructural
2) Pick your own movements
3) Rest

Tempauksen tekniikkaa kevyt paino

Vauhtipunnerrus tempausotteella + vala kyykky + vauhtipunnerrus niskantakaa tempausotteella + valakyykky (1+1+1+1) x 3

Allemeno, tee tunnusteluykkösiä

Maastaveto + tempaus riipusta + tempaus (1+1+1) x 3

10 min tangolla

3 maaastaveto polven päälle, tempausote
3 raakatempaus riipusta
3 valakyykky

Takakyykky 6x3 90s välein @70%

3 x 10 weighted sit ups (max weight)

Back Squat + box jump

5 x every 3 min

3 + 3
80% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness , focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (80%) followed by 3 high box jumps. Keep weight and hight of the box same trough out the workout.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

hang clean

• 3-4 heavy sets of five
• rest 2-3min between sets