For Time:

3 Rounds Of:
7 Power Clean 50/35kg
7 Front Squat
7 STOH
5 Burpees

Rest 2:00

2 Rounds Of:
5 Power Cleans 60/42kg
5 Front Squats
5 STOH
5 Burpees

Rest 1:00

1 Round Of:
3 Power Cleans 70/50kg
3 Front Squats
3 STOH
5 Burpees

TC 15min

In sets of 2, work up to 82.5%.
Use max 7 sets.
No TNG, No bouncing, No belt

Easy Pace 60 minutes:

Echo Bike 40/30 Cal
3-5 RMU
20 Pistols Squat
20 Wallball Shots 9/6kg
50 Sit Ups

If you take class, do so for the whole cycle. This is what class is doing:
Macho man prog 2.
EMOM 14
3 - 3 - 3
2 x KB's 24/16kg

CORE
2 Rounds
KB Carry farmer 30m / Plank
KB Carry fr. 30m / Side Plank
KB Carry oh 30m / Side Plank
KB Carry gob. 30m / Plank
KB 24/16kg

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If you prefer training outside of class here is the DT progression.

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4X
10S. Hollow Sliders on bench. Can be done on a rower as well
7Front Lever Pull Down Holds
Jumping Lunges
2 HS Wall walk plate to plate

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2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- hang cClean and push jerk

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DT prog 3

5x every 2.30min
30-50 DU's straight in to
5 Deadlift + 3 Hang Power Clean + 1 Jerk@ 50% of jerk
Use same weight as last week.

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NO FAILS
FOCUSE ON CONSISTENSY

AMRAP 20
5 Power Clean 60/40kg
5 Push Up
10 Alt. Pistol Squat

Find your back squat 5RTM in 15min.

-5% x 5 and -10% x 5

Huom!
Tee lähestymissarjat myös 5 toiston sarjoina.

5 RNDS, easy pace

Single leg Glute bridge hold 0:30 + 0:30
4 TnG Power Clean 70%
10 C2B
500m Row

5 Rounds For Time:
5 Chin-ups
10 Alt. Double DB Bicep Curls 20/15kg
20 DU

Warm up 3 rounds increasing effort:

1min Assault bike
10 Ring row
10 KB romanian DL
15 Air squat
30 DU

For time:
50 Wall ball
20 C2B/pull up
50 Wall ball
20 C2B/Pull up

Time cap 10

Rest 5min

4 Rounds for time:
20 Pistol squat alt.
50 DU
20 KB swing @24/16kg

Time cap 10min

10 min EMOM

3 thrusters 50kg/35kg

3 OHS 50kg/35kg