Maastaveto suorin jaloin 10-6-4

Alternate A1/A2 (after conditioning)

A1. Front rack walking lunge – 2 x 10 steps @ RPE 6, rest 0:30-1:00 before A2

A2. Strict chin-up – 2 x AMAP-1 @ BW, rest 2:00 before A1

*2 split jerk, split both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 69-74%, jerk-%, rest btw sets 2min

1-2× 2@88%, sn-%, rest btw sets 2min

*use straps

2× 1+2@barbell, 1+2@up to 80-85%, sn-%, rest btw sets 2min

Warm Up
Band Pulls + Banded Hip Activation
then 2 sets with barbell of each
burgener snatch wu + clean wu and stoh wu

Weightlifting
6-8 sets of :
3 position hang snatch (hip, mid thigh, below knee)@40-70% of 1rm snatch
rest 1-2 min bwn sets
6-8 sets of :
power clean + push press + squat clean + split jerk @40-70% of 1rm clean&jerk
rest 1-2 min bwn sets
if going for 8 sets, do last 3 sets at 70%

Metcon
Tabata of burpees @80% effort (target 6-8 reps per 20sec round)

Accessory Work
3 sets
5 sharp box jumps
5-10 strict chin ups
15 fast v-ups/tuck ups
rest 2 min bwn sets

30min for Quality:
a) machine
b) 20-40m double kb carry (anyhow)
20-40s wall supported / feet on box HS hold (also freestanding ok)
10+10 s.l. touch down (first 10 reps L, then 10 reps, R
- build up the height round by round
20-40s L-sit hold

RPE 6 / zone 2 (60-70% HRmax)

Treenin flow: Tehdään pareittain, a ajaa konetta sillä välin kun b tekee kierroksen kaikkia liikkeitä, sitten paikkojen vaihto.

A) On the minute for 12min
1. 5-4-3-2 thruster from the floor (work up to heavy set)
2. Set of strict toes to bar
3. Rest

B) 2 rounds

AMRAP 2min:
15/12 cal row
10 double DB truster 2x22,5/15
Max reps pull-up

Rest 2min

AMRAP 2min:
15/12 cal row
10 double DB hang clean & jerk
Max reps toes to bar

Rest 2min

AMRAP 2min:
15/12 cal row
5 double DB devil's press
Max reps double under

Rest 2min

400-m jog (sisällä)/30cal ergo
16 box step ups
30 ring row

Deadlift 6x2
- lepo 3min
- nouseva paino