Rest & Recover

5 x 5 Thrusters
AHAP

Clean & Jerk 10x1

20 minutes of

5+5 1- arm KB swing
5+5 KB push press
5+5 KB clean

RPE 8

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Goal & Intensity
-Build unilateral strength, coordination, and work capacity.
-Partner format allows you to push intensity while still recovering.
-Short, intense sets followed by rest while your partner works.
-Expect fatigue in shoulders and midline over time.
RPE 8 - Work hard during your turn, but recover enough to stay consistent.

Coach’s Tip
Use your hips in the swing and stay stable overhead.
Choose a weight that allows clean, controlled reps every round.

3 x Max reps Strict Chin-Ups

Work up to a heavy 3RM Hang Clean

Three rounds of threes

Tiistain treeni.

Use 20 min to find back squat 8rm.

In 50min:

Hietsu / Sörkkä Run

Then

YGIG
10 Hollow Rock / 10 Superman
10 V-Up / 1 min Plank Hold
10 Strict T2B / 20 Mountain Climbers
15 WB Toss/side

4 x 8 @ 40%

Tempo 2-0-X-1 "Normal"

Focus on mechanics, consistency and rhythm