Ti 21.5.

a) 30s on/30s off x 6

tall clean @bar/easy weight

b) e1,5m x 7

2x clean & jerk @find heavy

c) ”Nancy”

For time 5 rds

400m run
15 ohs @42,5/30 kg

Go max effort!

Ma 20.5.

a) e2,5m x 5

3x Deadlift @90%3rm
add weight from prev week

b) e2m x 5

5 wide grip pull up (strict/weighted/slow negative) + 6 banded/Db lateral raise

c) e4m x 3

50m high knee run
20 kbs from side
10 kb GM
10 alt kb snatch
rest for remaining time

Su 19.5.

rest

La 18.5.

a) Skill practice 20 min

Ring/bar mu progressions

b) 3-4 rds, rest as needed

30 Du’s/45 sec practice
2 rope climb/1 Peg Board climb/practice
10 hip thrust @bar (+weighted)
8+8 Db/Kb push press (split position)
wall climb+10 alt hand release/shoulder tap

Pe 17.5.

a) e2,5m x4

5x FS @50%

b) e2m x 4

8x BS @50% (explosive up)

c) e2m x 4

5x Press @50%

d) Core work, e2m x 4

10 alt leg V-ups
10 sit up crunch
10 superman rock
rest for remaining time

To 16.5.

rest

Ke 15.5.

a) 30s on/30s off x6

snatch balance @bar

b) 30s on/ 30s off x6

hang power snatch @bar

c) emom 10

3x snatch @bar/easy weight

d) For time

15-12-9

Hang power snatch
ohs

Bar weight 25/40 kg

Scale if needed!

Ti 14.5.

For 45 minutes, work with easy pace

8 Deadlift @bodyweight
30 hits with Battle rope
15m tire flip (sinkkuna tai partnerin kanssa)
15 Double KBS (eye level)
15 box step overs
15 wb c+j
30 Du’s (tai 30 sekkaa)
30m lunge walk (bodyweight)
400m run

Ma 13.5.

a) e30sec x 10

1x power clean @easy weight

b) emom 10

1x clean+jerk @ easy/mid weight

c) For time, Rest as needed, go by feel

200m run
10 wb
5 power clean
10 wb
200m run
10 box over jump
5 pc
10 box over jump
200m run
10 t2b
5 pc
10 t2b
200m run
10 hand release push up
10 pc
10 hand release push up

Scale if needed!

Su 12.5.

rest