Warm-up:

3:00 minutes erg of choice
+
3 Rounds of
10 Deadlifts
5 Hang power cleans
5 Front squats
5 Push jerks with pause at catch
20 Deadbugs

Then
3x
5 Hip extensions with 2-3s pause at top
5 High box jumps

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Clean and jerk

Every minute on the minute for 12:00 minutes: 2 x (power clean and power jerk) @ 62% (of clean and jerk 1 rep max)

*Painon pitäisi olla noin 70% viime viikon raskaimmasta rinnalleveto kolmosesta.

Deadlifts

20 sets of 1 deadlift from 5cm deficit @ 65% (deadlift 1 rep max).
Lift every :30s.

*Painoksi sopii kuorma, joka on noin 70% raskaimmasta, mutta hyvin liikkuneesta ykkösestä viime viikolta.

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Metcon (quality)

Every minute on the minute for 32:00 minutes of:
1) 14/11 Calories row
2) 10/7 Sandbag bearhug squats
3) 12/9 Calories ski
4) 5/4 Sandbag cleans 50kg

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Bonus

3 x 20 Rounded back back extension on GHD

Core

Sandbag bearhug hold, accumulate 5:00 minutes*
*15 GHD sit-ups penalty every time you drop the sandbag

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