For Time:

21-15-9

Chest To Bar
Cal Echo Bike
100-80-60 Double Unders

Maastaveto 4x5 (55-60-65-70%)

Vauhtipunnerrus 3x6

Salkkunosto 3x5 / puoli

Kylkilankkunostot 3x20 / puoli

Suorinjaloin mave 3x10

5 kierrosta

15 cal pyörä/soutu
20 maljakyykky
25 kahvakuulaswingi silmien tasolle

Aikaraja 22 min

DELOAD WEEK

Every 5min for 4 rounds
5 bar muscle-up / jumping BMU
3 power clean 80/55
60 double under

Rest day - what did you do?

EOM 12 min
Pull up 1 - 2 every other minute

Choose:
A. Negative pull up
B. Ring assisted pull up
C. Pull up
D. Chin up

6 sets of:
10 Deadlifts + 5 STOH
- Rest 2min btw sets
- Start @50% 1RM Jerk and work to a heavy complex for the day. Must be unbroken!

Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

Metcon
10 rounds
45 sec on / 45 sec off
Cal Air Bike (goal is 12/9 calories)
so not all out but mod/fast pace

Weightlifting&Strenght
With barbell 2 sets
3 snatch grip deadlifts
3 muscle snatch
3 snatch grip push press behind neck
3 pause OHS
3 hang snatch

Every 1.5 min for 15 minutes (10 sets)
1 snatch high pull + 1 hang power snatch + 1 snatch @50-70%
All snatches "no feet" eli jalat pysyy paikallaan, ota hieman ehkä leveämpi lähtö asento kuin normaalisti et pääset kyykkyyn)

Overhead Squats 4x4 reps @50-60-70-75% of 1rm.
new set every 1.5-2 min.

Accessory Work
2-3 sets
15-25 hip extensions
15-25 ghd sit ups
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf/achilles strech
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min pigeon pose strech

4 sets 4 @ 75 - 80%

** 5 - 6 Second Eccentrik

• Building off last week

Back Squat

8-6-4

Go Every 3:00