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

Block power snatch + Block snatch

6-8 x 2+1 @ 65+%, go every 1:30-2:00

– Start counting your sets @ 65%1RM snatch and then build up if moving well
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

For 5 sets:
AMRAP in 3 mins of:
6 Toes-to-bars
8 Lateral Burpee Over Dumbbells
10 Alternating Dumbbell Snatches, 22.5/15 kg

Rest 1 min between sets.

ACCESSORY:

Kettlebell Side Bend 20-20-20
(10/10)
Kettlebell Deadbug 20-20-20
(10/10)

5x 3min ON 1min OFF

6 T2B / Istumaannousua
6 Burpeeta tangon yli
8 Raakatempausta (kevyt)

*Jatka siitä mihin jäit