1 RM valakyykky, 10 min aikaa

10-20-30-40-50 DUs
10-8-6-4-2 cleans
Men 60kg-70kg-80kg-90kg-100kg
Women 40kg-50kg-55kg-60kg-65kg

• 3 Round of:
Air Squats 50 reps
Ring Muscle Ups 10/8 reps
Row 500 m

2 rds max reps
weight 2,5kg/1,25kg

• 5-5-5-5-5 of:
BB Shoulder Press
5 @ 9 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5-5 reps

10 x AMRAP 3

AMRAP 3
50 du's
20 burpees to plate

AMRAP 3
15/12 cal row
10 Clusters 35/25kg
5 c2b

Alternating.

Aloita aina alusta

18.2

1-2-3-4-5-6-7-8-9-10
DB squats 2*
bar facing burpees

in remaining time
1RM clean

12 min time cap

Olympic weightlifting technique

Remember it´s deload week! Light weight baby light weight!

Teams of 3/4:

A) Max distance in row in 10mins (switch athlete every 20 strokes, score is total meters rowed)

Straight into:

B) 3 rounds for time:
80 wall balls
40 pull ups
80 thrusters 35/25
40 T2B

Warm up(0:00-8:00)
Rowling x5
Penalty=hrpu
then
10 knucle draggers
10 down dog w/foot pedal

10 cherry pickers
10 down dog w/foot pedal

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(8:00-12:00)
1:00 min pigeon pose
:30 sec chest opener

Pointers/Skill(12:00-17:00)
thrusters-full front rack, r.o.m
row-11 o'clock, quick handle return, chest up
burpees-full r.o.m, open hips

Fittrain(20)
30 thrusters 45/35-challenge up 75/55
30 burpees
30 cal row
20 thrusters
20 burpees
20 cal row
10 thrusters
10 burpees
10 cal row

Opt(12)
1600m walk/run
5x5 ghdsu
5x5 glute hamstring raise
4 front squat + 8 both squat @75% of ft sq 1rm

Finisher
30 w-raise
:30 sec chest opener
1:00 min quad stretch per
100 bicycles