1+1@climb to the maximum of the day, rest btw sets 2min
*lähestyminen esim.
2+2@50%, 2+2@60% 2+2@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100%-100+%

Tempaus

9sets every 90s:
3x 1 power snatch + 2 hang power snatch 70-77%
3x 2 hang power snatch (drop&go) (77-85%)
3x 1 hang power snatch (85-90%)

Weighted strict pull up
find the 2 rm weighted pull up in 5-6 sets
- options:
5x3 negatives or,
5x6-8 floor assisted or,
5x6-8 partner assisted

6 sets of 1 Behind The Neck Split Jerk
Set 1: @70%
Set 2: @73%
Set 3: @75%
Set 4: @78%
Set 5: @80%
Set 6: @83%
- Rest 2min btw sets

NILKKA
20 tib anterior lifts
10 roll to knees

AMRAP RANKA
5 jefferson curl
10 twisted nordic curl
5+5 cossack sidebend

AMRAP LONKKA
5+5 airplane
5+5 standing hip flex over box
10+10 weighted hamstring lean
AMRAP OLKA/RANNE
30s german hang
5+5 KB windmill
10 wall angels
10 wrist extension

EXTRA
10+10 neck abs

5 sets of 3 Pause Front Squats
Set 1: @60% 1RM Front Squat
Set 2: @63%
Set 3: @65%
Set 4: @68%
Set 5: @70%
- Pause 5sec in the bottom
- Rest 2min btw sets

8x 6min (2 kierrosta)

1)
Kone

2)
8-10 toistoa/ liike:
Dead bug
Yhden jalan linkkari
Sivutaivutus kahvakuulalla
Yhden jalan mave

3)
Kone

4)
8-10 toistoa/ liike:
Kuminauhalla:
Ulko- ja sisäkierto
Vipunosto sivuille
Yhden käden rengassoutu

Every 2min 5 rounds

1RM Clean &Jerk

DELOAD WEEK

A) Rope climb skills

B) On the minute for 24min
1. Wall walk
2. Double DB/KB deadlift 2x22,5/15 or 24/16
3. Rope climb
4. Cal bike erg / echo bike
5. Rest
6. Rest

*45s work / 15s rest