Alternate A1/A2

A1. Strict dip – 5 x 5 @ 1-2 RIR, rest 2:00 before A2

A2. Pendlay row – 4 x 6-8 @ 3/2/1/0 RIR, rest 2:00 before A1

Power clean complex

6-8sets:

power clean + hang power clean below knee + hang power clean above knee

70-80% of 1rm pc

EMOM21:
a) 6 T2B / kipping knee/leg raise / V-up
12 alt. s.a. db snatch
b) 12/9 cal machine / 20-40 DU or crossover / 30-60 SU
c) rest

RPE 7-8
TC: 45s / min

Huomioita:
T2B: Skaalaa variaatio / toistot niin, että pystyt tekemään ne max. 2 osassa läpi treenin, alkuun jopa yhdessä sarjassa.
Db snatch: Rakenna hyvin liikkuvaan painoon, jos teet normaalisti tng niin pidä tämä myös raskaammilla painoilla.

Clean and jerk

3 to 5 x 1 @ continue to build up from A1, go EMOM

Deadlift

Build to heavy 5 (H5) @ 2 RIR
+
2-3 x 5 @ 85%H5

Front squat + back squat

5 + 6-10 @ 80-86%1RM FS (2 RIR on FS)
4 + 6-10 @ 82-88%1RM FS (2 RIR on FS)
3 + 6-10 @ 84-90%1RM FS (1-2 RIR on FS)

Rest 3:00 – 4:00 b/t sets

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 2-4 wall walks
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 burpees , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db power clean&jerks , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 wall ball shots, go every 1 min

Maastaveto 4x4x75%

Etukyykky 3x10x60%
-% etukyykyn maksimista

Yhden käden pystypunnerrus 5x10-15 / käsi

4rounds:

8 box jump over
8 clean&jerk@60/40kg
8 c2b / or pull up / or ring row

TARGET UNDER 6MIN / TIME CAP 8MIN / SCALE MOVEMENT OR WEIGHT IF NEEDED

EMOM x 10

2 hang power clean (60-70%/ be fast!!!)