6-8sets:

3 jerk 65-75%

Front squat

8-7-6-5

E3MOM / 2-3 RIR

AMRAP 10 mins
1 Back Squat, 100/70 kg from rack!
1 Box Jump, 70/60cm
Farmer Carry, 2x24/16 kg, 50 m
2 Back Squats,
2 Box Jumps,
Farmer Carry,
3 Back Squats,
3 Box Jumps,
Farmer Carry,
...
Continue adding 1 Back Squat and 1 Box Jump to each round until time expires.

Squat clean 5x3

Set 1: 2x (Clean Pull + Clean) @70% 1RM Clean
Set 2: 2x (Clean Pull + Clean) @72%
Set 3: 2x (Clean Pull + Clean) @75%
Set 4: Clean Pull + Clean @80%
Set 5: Clean Pull + Clean @82%
Set 6: Clean Pull + Clean @85%
Set 7: Clean Pull + Clean @88%
Set 8: Clean Pull + Clean @90%
Set 9: Clean Pull + Clean @90-92%
Set 10: Clean Pull + Clean @90-92%
- Rest as needed btw sets

EMOM 20
(Easy 24)

• 14 meters Walking Lunge 2x12/20kg KB's/DB's
• 9/10cal Machine
• Hang Dumbbell Snatch 1x12/20kg
• Rest

3 sets:
3 Hang Muscle Cleans + 3 Hang Power Cleans to Parallel + 3 Tall Cleans @6/10 RPE
- Rest as needed btw sets

• Hang Power Clean to Parallel: Work on not letting the barbell crash!
• SKILL WORK: Meant to be with light weight and working perfect mechanics and barbell efficiency.

E90s for 4 rounds:
a) pullover training
b) 40-60m carry (anything, anyhow)
c) monostructural

Työaika 60-75s / intervalli.
RPE 6-7

Pullover skaalauksia:
- linking pullovers
- pullover
- jumping pullover
- pullover from box
- negative pullover to chin over bar hold
- negative pullover

Joka viikko on tarkoitus napata kierrosvauhdista hieman pois, 2-3 sekuntia. Tänään ei ole tarkoitus juosta sitä vauhtia mitä tulet juoksemaan kesällä.

Aseta itsellesi tavoite matka kesälle. Ja juokse se tänään noin 10-15 sekuntia hitaampaa kierrosvauhtia.

Alkulämmittely : kävely 400m + hölkkää 600-800m + venyttelyt.

Loppuverkka 400 - 800m

• 85%
• 2min Rest