Yhtäjakoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

6-8sets:

3-4 x 2 power clean 75-80% (2s pause knee level/drop&go)
3-4 x 1 power clean 85-90% (2s pause knee level)

3 rounds for quality: (12 min)
12 banded DDB bench press RIR 1
max reps strict ring pull up
12 barbell curl+press

*rest 60s btw rounds.

Barbell curl+press video:

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max5, vähennä 10-20% ja sillä 3x8

Dippi 5x8-15 TAI Penkkidippi 5x amrap

Vipunostot maaten 5x12-20

Intervals
10 x 2min On 1min Off

a) Amrap
8 Push up / 4 HSPU
8 Box Over Jump 50/60cm

b) 12/15cal Machine
Max Reps KBS 24/16kg

Warm Up
2 rounds
2 min cardio machine
20-30 banded side steps in place
6-8 single leg rdl R/L
40-60s plank hold
6-8 box jump, step down

Strenght Superset:
Build to heavy 8-10 rep set on Deadlift (TNG or death stop)
5x8-10reps@35-70% of 1rm. On last set 2-3 RIR.
perform 4-6 box jumps after dl set
rest 2-3 min bwn set

Metcon
15 minutes at 70-80% effort
10-15 kb swings
15/12 calories air bike or 20/16 calories run, bike erg, ski erg

10-15 push ups
5-10 kipping pull ups

6-8sets:

2 power clean 75-85% (2s pause knee level/drop&go)

For quality - Accumulate 100m carry with every implement:
Divide anyhow and GO HEAVY!
- sandbag (bearhug)
- double kb (front rack)
- double db (farmer's carry)

-RPE 9-10
-2-3min rest
-increase significantly from last week