For time:

500m row
12 bar facing burpee

*GO FAST, Almost allout!! *

Target = W: < 2:50min / M: < 2:20min / Time cap 3min

2:30 on - 2:30 off for 4 rounds:
5-10m HSW / 2-4 wall walk / 3-6 feet on box wall walk
14-20 s.a. db hang clean & jerk (22,5 / 15)
AMRAP bike erg / air bike (cals)

Tavoite: Pyörille olisi tarkoitus jäädä ~60s / kierros (kuitenkin vähintään 30s), joten valitse riittävän haastava variaatio / toistomäärä käsilläkävely-/wall walk -osioon, ne ovat tämän treenin päävastus. Valitse toistomäärä / matka, jonka pystyt suorittamaan 2-3 osassa. Mikäli pystyt kävelemään käsilläsi 1-2m putkeen, voit valita käsilläkävelyn.

Rasittavuus RPE 7,5-8,5

WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Deadlifts
Muscle clean from hips
Front squats
Tall clean
Shoulder press
Clean grip overhead squats

---

CLEAN & JERK

Power clean + clean,
Build up to a heavy set of (2+1) in 12-15 minutes.

Clean grip overheadsquats,
4 sets of 2 squats withs 8s descend and 8s ascend.
Use weight that is around 60% of overhead squat 1 rep max

---

ACCESSORY

3-5 Rounds for quality & minimum rest of:
8-12 Strict chin-ups
16 Altternating arm seated z-philly press with kettlebells
8+8 Bulgarian split squats
8+8 1-Arm kettlebell deadlifts
20 Deadbugs
10 Weighted hip extensions
:30s Hanging L-sit hold

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

---

STRENGTH

Shoulder press,
Build up to 1 rep max in 10-15 minutes.

---

CONDITIONING

5 Rounds for time:
10 Pull-ups
10 Hand release push-ups
5 Rope climbs
10 Dual dumbbell thrusters, 2 x 22,5/15kg

---

ACCESSORY

Hammer curl into shoulder press,
3-4 x 8 (easy)

1-Arm JM press,
3-4 x 8/8 (easy)

Meadow raise,
3-4 x 6 (easy)

Rest day - what did you do?

IN TEAMS OF 2
4 x 4:00 AMRAP; Rest 1:00 between
10 Front Squats (your choice)
10 Toes to Bar

• P1 will complete a full round while P2 completes Max Burpee Box Jump Overs @ low box. Once P1 completes a round, partners will switch. Athletes will pick up where they left off each 4min AMRAP

EMOM x 32
1) bike
2) 5 hang squat clean @60/40kg
3) ski
4) 1-3 rope climb

Easy pace machines, scale weight if needed

4x 2 power clean + 2 jerk (70-80%)
3x 1 power clean + 1 jerk (80-90%)

AMRAP 11

10 + 10 One Arm KB Swing
20 Sit-Ups
10 Ring Rows
30 Squat w/ KB