OPTIONAL Barbell cycling

EMOM x 6
7 power snatch 70-80% of daily 3rm

Thruster

Build up to a heavy set of 6 (H6)*

• The bar starts on the floor. Do the 1st rep as a squat clean directly into a thruster. Your aim is to go as heavy as you can with good form. Focus on keeping a good balance on your feet, breathing and driving the bar overhead with your hips (not just arms).

Partner workout (you go, I go)

4 rounds for time
40 wall balls@9/6 kg
30 dumbbell power cleans@2x15/10 kg
20 toes to bar

-rest 4 mins-

4 rounds for time
20 medball cleans@9/6kg
15 dumbbell push press@2x22,5/15 kg
10 burpee pull ups (Rx+: 10 bar muscle ups)

Total time cap: 30 mins

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!

A.1) Power clean+power jerk 2+2~10min

B.1) Split jerk w/3.sec pause @recive
5×2

C.1) Split jerk from rack
8×2 @75%

D.1) Push press
6×2 Building weight to 2rm

E.1) Bent over barbel row
5×10 heavy

Pystypunnerrus Max3
-eli kolmosilla päätyyn asti, ei kuitenkaan fail!!

Ylileveä penkki 5x10x50%
-2-3 sormenmittaa normiotetta leveämpi

Pystysoutu käsipainoilla 3x20
Ojentajat kumpparilla 3x20
Vipunosto eteen tangolla 3x20
-tee kierros yhteen putkeen

Bench Press

6 x 6 @ same weight across

Go Every 2:30

B. Em2m x 5
Bulgarian Split Squats x 4,3,2,3,2/Leg

5 Rounds for time:
10 T2B
20 WB 9/6kg
40 DU

Nasty Condi Girls’

00:00-08:00
21-15-9
dbl DB deadlift@22,5/15kg
kip HSPU / Pike push up

08:00-16:00
21-15-9
dbl DB clean@22,5/15kg
kip Ring dip / HR push up

16:00-32:00 (16 min Amrap)
5 Pull up
10 Push up
15 Air squat