1RM in 20min:

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA

Ohje: Hae päivän maksimi kahdessakymmenessä minuutissa. Rinnalleveto kolmelta korkeudelta (korkea riippu, riippu, maasta) ja työntö saksiin.

Emom 20:
1: Assaultbike
2: 5 strict deficit hspu
3: Assaultbike
4: 3-8 bar mu

Rest 5

Emom 20:
1: Assaultbike
2: 8-15 t2b
3: Assaultbike
4: 1-2 legless rope climb ( scale to normal if needed)

Go hardest sustainable pace with Assaultbike

1)
Death by thrusters&burpees 40/30
2)
Death by wall balls&kbs
3)
EMOM till' death
7 pull ups
7 push ups
7 deadlifts 80/50

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/Metcon-comp(13)
8rds
10 step ups/box jumps 24/20
200m run

gym goat(8)
50 kips-work on keeping legs straight and keeping a nice hollow body.

Finisher
30 hip rotations
2 min hip opener
100 flutters w/a 10 sec 6 inch pause every 10

A.
15x
1 min ski
30s rest
1 min Assaultbike
30s rest

Go hardest sustainable pace.

B.
Emom 21:
1: 30s pistol squat
2: 3-8 mu
3: 3 strict HSPU ( use as big deficit as possible)

3 min work, 2 min rest: (AB-AB-AB)

ALPHA:
12 "Clean Deadlifts"
9 Hang Power Cleans
6 Shoulder To Overhead
Max Rep Box Jumps

2 min rest

BETA:
9 Hang Power Cleans
12 Power Jerks
Max Rep Burpees

2 min rest

Kässäri ja hupsuharjoituksia yhteensä 30 min
Esim. loppuun 10min emom
Even: hsput 4-8
Odd: käsillä kävely/seisominen 20 sek

Load the barbell with 65-75% of the days max and complete the complex of:
1 Power snatch + 5 OHS
2 Power snatch + 4 OHS
3 Power snatch + 3 OHS
4 Power snatch + 2 OHS
5 Power snatch + 1 OHS
6 Power snatch + 0 OHS

No tng lifts. New set every 2 minutes.

4x

In 5 minutes:
1min Sledge push (Skillmill max resistance)
20 KBS 24/16kg
20 T2B
Remaining time Burpees

2min Rest

In 5 minutes:
400m Run
3/2 Rope climbs 4m
20 Alternating DB snatches 20/15kg (1arm=1rep)
Remaining time DU

2 min Rest

Score is the total number of burpees & DU

100 DL 70/50

100 Back Squat 60/40

100 STOH 50/30

100 Lunges 40/20

100 Thrusters 20/10

You Go/I Go, one rep each! Barbell rests in activ position (DL in Hang position, back Squat and Lunges behind the Neck, STOH and Thrusters in front Rack position), if the Barbell is dropped -> 10+10 bar Over Burpees!