Rive nivusilta+Ylöstyöntö pys 2s. saksiin
4sarjaa
-3+3

3 sets, 10 reps per set.
As heavy as form allows, for quality.

Power cleans 6x3 @60%

A)
Push Jerk
4 x 4 @ 75-80%
Rest 2:00
- 4 work sets, so build up before starting
Option: Technique practice with higher reps and light load.

B )
30-20-10
Renegade Rows total @22,5/15kg
12-9-6
Devil's Press
200m Run after each round

Pick weight that you can go unbroken.
Rx+: 27.5kg/+ 10m Handstand Walk for Run
Timecap = 11:00

C)
Extra:
Band Face Pull-aparts: 100 Reps

4x3 Weighted Pull-ups
- Rest 2min btw sets

E90s x 12

3x3 squat snatch
3x2 squat snatch
6x1 squat snatch

2s pause knee level

30.4 to hyrox

Amrap40 in pairs

400m run(lähtö 1)
1000m ski
400m run(lähtö 2)
1000m row
400m run(lähtö 3)
100m walking lunges 10/20kg
400m run
100 wall ball 4/6kg

E2M x 3
30-40s floor chinese plank - weighted if possible
Rest remaining time

DELOAD WEEK

A) On the minute for 10 minutes
1) 3 clean pulls + 3 tall cleans
2) 3 push presses + tall jerks
*Work up from empty bar to max 40%.

B) On the minute for 10 minutes
1) 2 squat cleans + 1 jerk
2) 1 power clean + 2 front squats
*Work up from 50%.

C) 3 rounds
10 Pendlay rows
20 calf raises

Pääsetti: 2min on/2min off (3 Rounds = 36 min)

ZONE 1
300/200m ski/row + remaining time of burpee broad jump

Rest 2min

ZONE 2

1min DKB walking lunge + remaining time bike

Rest 2min

ZONE 3
200m run + remaining time of wall ball

Rest 2min

Ideana löytää taloudellinen vauhti mitä pystyt ylläpitämään hyvällä tekniikalla ja hengityksellä koko treenin ajan.