Band-pull-aparts 4x25

Penkki käsipainoilla 5x5
-painoa noin 50% eli jos 120kg penkki —> 30kg kässärit
-3s stopit

Penkki 3x1 (70-75-80%)

Vipunostot taakse 4x25

Vauhditon pituushyppy x 3.

Strict press

Build to heavy 3 (H3) @ 2 RIR (86-90%)
+
12-15 @ 85%H3

2 rounds for time:
10-9-8-7-6-5-4-3-2-1 Unbroken sets of T2B
- Rest 4min btw rounds

• This is a strategy workout. Each "set" MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing...
  you MUST redo the set of 9s again (since you already accumulated the 10 reps) Therefore, REST as much as needed to be successful at all sets BUT the clock is
  running, so you don't want to wait too long!

5 RFT:

5 Thrusters

5 MU

Run 400 m

EVENT 2 - "Road Trip" (8:00 - 14:00)
6 min AMRAP of
20 clean & jerk
60 double unders
AMRAP of clean & jerks

EMOM 12

1 Minute : Bike 15/11 Calories
2 Minute : 15 Sit-Ups
3 Minute : 20 Box Step-Ups
4 Minute : 12 Push-ups

Kyykky 3x1 (80-85-90%)

Penkki 2x2x90%

Kyykky 2x2x80%

Clean pull + hang muscle clean + push press
3-4 x 3+3+3 @ nouseva paino mutta kevyt

Power clean + jerk
4x 2+2. @keskiraskas

Clean & Jerk
5x 1+1 @päivän raskas

Hang muscle clean
3x5 @teräviä toistoja

Snatch high pull + snatch

2 x 2+2 @ 72-76%
2 x 2+2 @ 78-82%
2 x 1+2 @ 82-86%
3 x 2-3 @ 78-82%

Go every 1:30-2:00

– Use the snatch high pull to focus on pulling the bar as high as you can.
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– The final part is 3 sets of just 2-3 snatches (no snatch high pull)