0:00–11:00 min

5 kierrosta

50 sinkkunaruhypyt (molemmat tekee samaan aikaan)
10 rinnalleveto (jakakaa vapaasti)
1 min lepo (per kierros)

Aikaraja 11 min

RX: 60/40kg
Skaalattu: 42,5/30kg
ALLE 18 - ja yli 50-vuotiaat:
RX: 42,5/30kg
Skaalattu: 35/25kg

Snatch
(3-3-3-2-1)-1-1-1-1-1
2min Recovery

Max Effort Jerk
(4-3-3-3-2)-2-2-2-2-2
2min Recovery

Overhead or Front Squat
- Build to the 1 Rep Max for the day
- RPE 10

DELOAD WEEK

B) Wendler shoulder press progression VK 8/8
3x5 @40-50%
3x3 @60%

C) Accumulate
50 biceps curl (DB's / BB)
50 banded triceps

3x

8+8 Askelkyykky/split V2 (TR)
8-10 Hipthrust V2
4-6 Nordic hamstring curl

For quality:

RX:
Every 120s x 5
1-2 Ring MU + 3-5 Ring dip

Scaled 1.
Every 120s x 5
6-8 Pull up + 6-8 Ring/DB push up

Scaled 2.
Every 120s x 5
6-8 Ring row + 6-8 Ring/DB push up

Huom!
Liikkeet ja toistot oman tason mukaan.

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 2-4 Power Snatches
MIN 2 - 2-4 Hang Clean & Jerks

• Start Light and build to workout weight or slightly past.

RX
3 SETS; Rest 2:00 between
200m Run
10 Hang Power Cleans @70/47kg
200m Run
5 Hang Power Cleans

SCALED
3 SETS; Rest 2:00 between
200m Run
10 Hang Power Cleans @moderate
200m Run
5 Hang Power Cleans
RPE 8-9

Goal : sub 3 mins each set
Total timecap: 14 mins