Tempo 53X2
- 5s Down, 3s pause in bottom, explode up and 2s pause before new rep.

• 1-1-1-1-1-1 of:
BB Clean & Jerk
75-85% 1RM

3 rds
A1.) Single arm DB row 10 reps /side
A2.) Lat pull down with band 20 reps
rest 1 min

3 rds
B1.) Tempo sumo DL 10 reps
B2.) Banded hamstring curl 20 reps
rest 1 min

C.) Accessory 3 rds 12 reps each:
DB bicep curls
banded triceps with stick
weighted plank hold 30 sec
rest 1 min

A) Jerk balance drills

B) Tempo cleans. Slow pull with stop at the knee + jerk

C) 3 sets of 8 push press, moderate to heavy

3x 3x 150m /2’/ 5’

Rennosti kovaa 🏃🏻‍♀️🏃🏼‍♂️

Push Press 3x3
- add weight each set
- after 3 heavy sets continue with the Jerk
Push Jerk 3x3
- add weight each set

• 90 sec rest btw heavy sets

”Sweat boost”

Rx: in pairs of 2
Sc: in pairs of 3

800m run
150 burpees
400m run
150 or 100 burpee box jump/ box step up
200m run
150 or 50 burpee deadlift with heavy KB
100m run

Comment the way you builded up the metcon.

Aikaa vastaan

15-12-9

Hollow rocks
Ring rows
Box push up

*köysikiipeilytekniikka/

3-5x1-3 köysikiipeilyä, mahdollisimman vähillä askelilla.

3-5 x max aika köysileukapidossa

12 OHS 25/15 kg
12 walking lunges
12 HPC + PP 25/15 kg
6 burpees

timecap 15 min