Frontsquat 2x3 90-110%

4 Sets of Push Press
Set 1: 5 @75%
Set 2: 5 @80%
Set 3: 5 @85%
Set 4: 5 @85+%
- Rest 2-3min btw sets

3x3 @75%
3x3 @80%
3x3 @85%
- TnG lifts
- Rest 1-2min btw sets

Clean and Jerk
EMOMx5: 2 Power Cleans + 1 Split Jerk

Back squat

4x8

*Enemmän painoa kuin viime viikolla

Single Leg RDL: 3 x 8-10. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

12 day’s of 1.3 Partner workout

1 Bear complex (both)
2 MU
3 HSPU (both)
4 DEVIL’s press
5 KB Swing (both)
6 WB
7 box jumps (both)
8 HS WALK
9 squat clean
10 T2B
11 Cal
12 Rope

45min Tc

Two teams (7-8/pers)

30min time
Row/SkiErg/BikeErg/Echo Bike

18-25/12-18 Cal when its your turn, then back in line.

A) Toes to rings technique

B) On the minute for 24min
1. Row
2. Sit-up
3. Rest
4. Toes to rings
5. Box jump over
6. Rest

6 Sets of 1 Snatch Pull + 1 Snatch
- Start from 70% of Snatch 1RM and build up by the feeling
- Rest 2-3min btw sets