Strict HSPU 5x1

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk
5 sets
*Start 6/10 rpe and work up to 8-8.5/10 rpe
*New Set every 90 sec

Rest day - what did you do?

Merkkaa käyttämäsi painot ja urakan kokonaisaika

Part 1: work 8 min time cap, then rest 3 mins

10m walking lunge DDB (RX 2*22,5/15kg)
18 DB squat snatch (RX 22,5/15kg)
10m walking lunge DDB
14 DB squat snatch
10m walking lunge DDB
10 DB squat snatch

Part 2: work 25 min Time cap, then rest 3 mins

25 box over burbees
50 cal airbike
50 ab mat / GHD sit ups
25 pull ups
50 ab mat / GHD sit ups
50 cal airbike
25 box over burbees

Part 3: work 15 min Time cap, then rest 3 mins

45m DDB walking lunge (RX 2*22,5/15kg)
30 sandbag cleans (RX 40/30kg)
45m DDB walking lunge

Part 4: Final Push
12-10-8-6-4-2 HSPU
6-5-4-3-2-1 Heavy Squat Cleans (65-70-75...%)
Liikkeet vuoronperään

Pisteytys on urakan kokonaisaika.

20-18-16-14-12-10 reps for time:
- V-ups
- Push-ups

EVERY 1:30 x 6 SETS
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

• Start Light-Moderate and build to Moderate-Heavy
• RPE 7

A)
EMOM x 4 MINUTES
3 TNG Power Snatches
B)
EMOM x 3 MINUTES
2 TNG Power Snatches
C)
EMOM x 2 MINUTES
1 Power Snatch
Start light build each minute if technique allows. End with moderate-heavy
RPE 7

“Dippi palaveri”
Ring dips for total weight
10! (10-9-8-7-6-5-4-3-2-1)
Start with body weight and add 5kg / 2,5kg every round
Scaling bench press or floor press Start with 50% and add 5kg every round

9:00 Basic Endurance CrossFit
10:00 Wodliiga 3.laji
11:00 Wodliiga 3. laji

15:00 Wodliiga 3. laji
16:00 Basic Endurance CrossFit
17:00 Wodliiga 3. laji

4x6 Deficit Deadlift @64-68%