3-4x
30/30 or 45/15

1. Plank twist
2. Jooga himmeli + 2x kantapään nosto
3. Ski
4. Side plank hip lift
5. Side plank hip lift
6. Lunge walk with plate over head
7. Row
8. Sit-up + V-up
9. Cossak squat
10. Bike & 12. rest

A) Clean and jerk

Power clean + Low hang clean + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.

B) Front squats, 5 x 4 @ 76-79%.

C) Accessory

4 Rounds of:
8 Bent over rows
10+10 Bulgarian split squats
12 Weighted hip extensions
*Viimeinen kerta tätä settiä, joten kunnon poltte ja happo!

Superset x 3 sets
Seated Supinated DB Lateral Raises x 12-15
Rest 60s.
Overhead Triceps extension x 12-15
Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A) Clean and jerk

2 Power cleans + 2 Front squats + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.

B) Front squats, 5 x 4 @ 72-75%. Hieman raskaampi kuin viime viikolla.

C) Accessory

3-4 Rounds of:
8 Bent over rows
10+10 Bulgarian split squats
12 Weighted hip extensions

1) Clean 8x2x70%

3 sets:
6-10/leg Double DB SL Romanian DL
Rest 2:00 btw sets

Front squat
3x8
2 second pause at the bottom

Every 4min for 3 Rounds
A. 500/400m row
B. 1 round of:
30 wallball 20/14
10-20 toes to bar / heels over hips

Alternate A & B

Deadlift
3RM in 6 sets. Rest 3:00
- 5, 4, 3, 3, 3, 3 building in weight
- Touch and go reps
- Option: 6 x 3 at a moderate weight. 2 warm-up sets.

EMOM x 32
1) monostructural
2) 1-3 rope climb
3) 10-30m prowler push
4) rest