4 sets

12-15 dumbbell bench press
Max reps barbell skull crusher (empty bar)
Rest 2 min

Front rack walking lunges with double KBs

• 3 x 10 steps (each leg)

Rest 2 min between sets

DELOAD WEEK

In teams of 3 as a relay

30 rounds for time
4 burpee pull-up
6 thruster 42,5/30
8 box jump over 60/50

*10 rounds each

On the minute for 15min
1. Shuttle run (1x = 7+7m)
2. 12 DB reverse lunge (R) + AMRAP DB snatch (R)
3. Shuttle run (1x = 7+7m)
4. 12 DB reverse lunge (L) + AMRAP DB snatch (L)
5. Rest

E2M x 6

1 squat clean + 1 split jerk + 1 front squat + 1 split jerk @70%->up to max 85% Nouse raskaaseen, mutta tekniseen painoon.

A) 4 sets
1 tall snatch + 2 overhead squat @light

B) Work up to heavy 1 rep hang snatch
Then 3x3 hang snatch @70% H1

DELOAD WEEK

4 sets
3 halting snatch deadlifts @70-75%
Go every 2,5 min

DELOAD WEEK

A) 4 sets
3 muscle snatch + 3 tall power snatch @light
Go every 1,5 min

B) 4 sets
6 power snatches @ 50%
Go every 1,5 min

Level 1.

a)
For time:
12-9-6 thruster @42,5/30kg
pull up

Rest 3min

b)
12-9-6 thruster @42,5/30kg
pull up

Level 2.

a)
For time: 9-7-5 @42,5/30kg thruster
pull up
Rest 3min

b) 9-7-5 @42,5/30kg thruster
pull up

Rpe 4-4.5

TC 13min

Skaalaukset: thruster - paino pull up - reps (7-5-3) - jumping Valitse sellaiset painot/skaalaukset, että pystyt säilyttämään hyvän intensiteetin. Tavoite tehdä kaikki liikkeet 1-2 setissä. Ota a osa hieman tunnustellen, jotta pystyt säilyttämään saman intensiteetin b osassa.

5 rounds (30s on / 30s off)
1. A-jump to plate
2. Toes to rings
3. DB box step-over 30/22,5
4. Single arm KB hang snatch 24/16 (R)
5. Single arm KB hang snatch 24/16 (L)
6. Bike erg / echo bike cal