Funny Froday Workout

AAMUPÄIVÄ:
2 rounds:
5 min run
5 min row
5 min bike
5 min rest

Your aim is to keep your HR @80-90% in running, rowing and bike. You should let your heart rate drop atleast to 110-120 before starting, but minium is 5 min rest.

ILTAPÄIVÄ:

bMu Kip Drill 5 sets of 3-10 sets.
10x EMOM: 2 bMu

Find your daily technical:
1 squat clean + low hang squat clean + 2x jerk.

Back squat:
4x4, w/ 85%, 3 min rest.

2-3 rounds:
10 thruster 50/40kg
6 High box over burpee (70cm)
4 bMu/6 c2b
6 High box over burpee
10 Thruster

3 min rest

Thrusters should go unbroken. Scale weight if needed. bMU/C2B should be unbroken or max in 2 set. This is high output power interval.

Accessory 2 from library.

Jerk holds (3x 15s)