Bench Press

8-8-6-6-4-4

between sets 6+6 one ARM DB Row

Go every 3:30

AMRAP 12
12 box jump
8 shoulder to overhead @50/35kg
4 burpee over bar

POWER CLEAN PROG

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean

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aloita kevyellä, että pystyt lisäämään painoja viikkojen edetessä

250kb swings @24kg
UNBROKEN

A,
Daily max of :
Pause Power clean + Pause Split jerk
- keep a 2” pause at receiving pos. Of clean and in the dip of jerk
- build up with good form
- Do not increase weight if you missed any of the pauses!
- rest 2 mins btw heavy sets

Partner wod
Every 4 mins x 4 sets
Partner A - 18/15 cal row
Partner B - amrap bearcomplex
Switch when rowing is done, so both persons complete the row and the barbell once, then remaining time is rest!

Weights
Set 1 @43/30kg
Set 2 @52/35kg
Set 3 @60/43kg
Set 4 @70/47kg

Adjust weights if needed!

EMOM10:
WOD: 10-18 wb
EASY: 8-14 wb

Result. Total reps completed.

Kyykky 2x5x75%

Penkki 3x3x75%

Etukyykky 3x1 (noin 85% etukyykyn maximista)

SitUps 5x10

7x7 Strict Pull-ups
- Rest 1:30 btw sets
- Must be unbroken sets!!! Use bands if needed.

BikeErg Intervals:
5 Min Easy, 4 Min Mod (80-85 RPM)
4 Min Easy, 4 Min Mod (85 RPM)
4 Min Easy, 3 Min Hard (85-90 RPM)
3 Min Easy, 3 Min Hard (90 RPM)
3 Min Easy, 2 Min Harder (90-95 RPM)
2 Min Easy, 2 Min Harder (95 RPM)
2 Min Easy, 1 Min Hardest (95-100 RPM)
1 Min Easy, 1 Min Hardest (100 RPM)

1 Strict Pull up
1 Kipping pull up
1 strict hspu
1 kipping hspu
2 strict pull up
2 kipping pull up
2 strict hspu
2 kipping hspu
3 strict pull up
3 kipping pull up
3 strict hspu
3 kipping hspu
*after 3+3 start 1+1
*Scale to banded pull ups or tempo ring row + ring row , dual kb strict press + dual kb push press