A) Power clean & push jerk
8x1 @60-65% 1RM (go every 30s)
6x1 @67-72% 1RM (go every 45s)
4x1 @74-78% 1RM (go every 60s)

*Short rests between the parts to reload
the barbell
*Choose one weight within the percentages
and use same weight in every set

B) 3 rounds / rest 1 min
10-12 barbell upright rows (moderate)
20-24 sit ups

ISABEL PROG.
3 x 60s on / 60s off:
snatch @ 60/42,5kg or (max 60% 1 rm snatch)

Open 26.1

20 wallball 9/6kg
18 boksin yli hyppy 60/50cm
30 wallball
18 boksin yli hyppy
40 seinäpallo
18 askellus boksi yli pallon kanssa
66 wallball
18 askellus boksi yli pallon kanssa
40 wallball
18 boksin yli hyppy
30 seinäpalo
18 boksin yli hyppy
20 seinäpallo

Aikaraja 12min.

Bench Press 3-3-3-3-3-3 @ Heavy

• Same weight in every set

3x3 (~60-70%)

5 x e2m:
3 back squat @ RIR 2

E2M x 5
2 snatch high pull
2 hang power snatch
2 ohs
@60-70%

Ideana kehittää tempauksen tekniikkaa maltillisella kuormalla. Pidä sarjat teknisinä!

3 x 5 V.2-3

2min rest between sets.

EMOM x 30

1) row
2) 5 power clean
3) 5-10 ttb

Deadlift, work up to heavy 3RM of the day