DEADLIFT

8-6-6-4

E3MOM / 2-3 RIR

6-8sets:

1 snatch (2s pause knee level)

75-85% / drop&go

For time:

20-15-10
kb fr walking lunge (meters)
ttb / leg raises

TARGET UNDER 6MIN, TIME CAP 8MIN

6-8sets:

1 jerk 75-85%

6-8sets:

3-4x 2 hang power clean 73-83%
3-4x 1 hang power clean 83-93%

3-4sets:
5-10 strict pull up
5-10 strict ring dip

• banded if needed

scale up controlled negative

KIERROS ENEMMÄN KUIN VIIME VIIKOLLA

EMOM x 40

1) row
2) ski
3) echo
4) rest

Target 8-18cal per laite /PYRI LISÄÄMÄÄN EDELLISEEN VIIKKOON 1-2CAL, SEURAAVALLA VIIKOLLA TAVOITE PYSTYÄ NOSTAMAAN TOISET 1-2CAL

POWER SNATCH

E90s x 9
3x3 power snatch 63-70%
3x2 power snatch 70-75%
3x1 power snatch 80-85%

EMOM x 10

2 power clean&jerk 65-75%

PUSH OR SPLIT JERK

3 x 10 MIN. AMRAP

A. AMRAP 10 MIN.
1-2-3-4-5-6-7-8-9-10… etc.
T2B
Clusters 42,5/30kg
Push ups

REST 2 MIN.

B. AMRAP 10 MIN.
100-200-300-400-500.. etc.
Meters RUN
2-4-6-8-10-12.. etc.
Wall Walk

REST 2 MIN.

C. AMRAP 10 MIN.
10-20-30-40-50...etc
DU
Sit ups
Box jump overs