Yläkerralle juttuja. Pääasiassa.

12 AMRAP
5 devils presses 2x22,5kg/ 2x15kg
50 DU
200m row
10 kb swings 32kg/20kg

70-80% effort

10 burpee

10 burpee
25 push up

10 burpee
25 push up
50 lunge

10 burpee
25 push up
50 lunge
100 sit up

10 burpee
25 push up
50 lunge
100 sit up
150 air squat

TC 40min

ABS
ZT Sub 30min - 5 rds abs
ZT 30-35min - 4 rds abs
ZT 36-40min - 3 rds abs
ZT TC - 2 rds abs

ABS round
20 flutter kicks
20 bicycle abs
20 leg raises
20 V-sit up

Rest day - what did you do?

Deadlift
6 x 4, 3 min rest
Last set 2x reps or 'till failure

Rest day - what did you do?

Power Clean & Jerk
5 sets of Max reps in :45
Rest 1min btw sets

Set 1: 40/30kg
Set 2: 50/35kg
Set 3: 60/42kg
Set 4: 70/48kg
Set 5: 80/55kg

This does not need to be unbroken or tng sets. Work on full lockout at the top, good position to pull off the ground and good efficient movement.

Kyykky 2x2x95%

Lavan aktivoinnit seinää vasten 5x10 / Band-pull-aparts 5x20 (vuorotellen)

Penkki Max3
-5-8 ylösmenosarjaa

Penkki 3x1xMax3
-stopeilla

4 Sets of Clean Pulls
Set 1: 2 @110%
Set 2: 2 @110%
Set 3: 2 @110+%
Set 4: 2 @110+%
- Rest 2min btw sets

”I Go, You Go” - 45-60sec

10min BikeErg
2min Rest
10min SkiErg
2min Rest
10min Echo Bike