8 sets of Power Clean
Set 1: 3 @60%
Set 2: 2 @70%
Set 3: 1 @80%
Set 4: 3 @70%
Set 5: 2 @80%
Set 6: 1 @85%
Set 7-8: 1 @90+%
- Rest 2-3min btw sets
- 90+% = A challenging rep, but you should feel that you could have done 1 more rep

7 sets of Push Press
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 6 @65%
Set 7: 6 @70%
- Rest 2min btw sets

*lähestyminen 20min
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3[1+1]@100+% jerk-%, rest 2min

*lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

Warm Up
2 rounds
2.5 min air bike
16-20 lunges/jumping lunges
6-8 single leg hip bridge + 6-8 hip bridges
6-8 burpee pull ups
16-20 hollow rocks

Strenght
Tempo Back Squat 4-5 x working set , build to heavy 5 rep sets (3 sec down, NO PAUSE, up as you like)
rest 2-3 min bwn sets
Tempo Bench Press 4-5 x working set , build to heavy 5 rep sets (3 sec down, NO PAUSE, up as you like)
rest 2-3 min bwn sets
Go heavier than week ago on each set.

Strenght/Condition
3-4 sets
GHD Sit ups x 8-16 reps + Double KB Front Squats x 8-12 reps @16-24/20-32kg's
rest 1-1.5 min
Incline Bench press x 8-12 reps @25-40kg/50-70kg + 8-16 c2b pull ups or pull ups
rest 1-1.5 min

Metcon
2-3 sets of:
2 rounds
15/12 calories air bike
12-15 wall ball shots
Masters 45+/scaled : calories 12-13/9-10 and 10-12 wall ball shots
target is always sub 3 minutes to finish that 2 rounds. (go new set every 4.5 min)

Optional Extra (huom tämän on tarkoitus olla palauttava/huolto harjoite, ei millään lailla raskas)
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

• build heavy weight, 1sec pause at the top
• 10mins

Warm Up
2 rounds
1.5 min cardio
8/8 upright row
8/8 suitcase RDL/DL
16 weighted twists
then some barbell warm up for the lifts!

Strenght
Power Snatch 3x4@75-85% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 3x4@75-85% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Accessory Work
3-4 sets
8-12 jumping lunges with barbell behind neck
4-6 clapping push ups / push ups as sharp as you can
8-12 v-ups
rest 2-3 min bwn sets

2-4rounds:

5-15 push up
10 banded triceps
30-60s plank hold

3-4 Rounds For Quality:
10/10 Single Leg DB RDL
10/10 Pallof Presses
10/10 Bulgarian Split Squats
30sec Copenhagen Plank L/R
- Rest as needed btw sets
- Athlete choice on load

7 sets of Back Squat
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 6 @65%
Set 7: 6 @70%
- Rest 2min btw sets