Maastaveto 3x1 V4-2-0
2x Farmarikävely 3 nostolla + 15m kanto

20-10-10-10

Power clean + hang clean + split jerk

6 to 8 x 1+1+2 @ 70%, go every 1:30-2:00

A: Pause Power Clean and Jerk
- Daily Max of 1+1
- Stop for 3 sec at receiving pos of Clean and 3 sec in split of the jerk
- Rest 2 mins btw heavy sets

B:
00:00-04:00
Amrap bar facing burpee
04:00-09:00
Find your 2Rm front squat from floor
09:00-13:00
Max rep burpee t2b
13:00-15:00
Max rep deadlift with the 2Rm front squat weight

4x12 DB Rear Delt Flyes, thumbs down
- Rest 1-2min btw sets

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4x12 DB Hammer Curls, slow eccentric
- Rest 1-2min btw sets

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4x12 Barbell Upright Row
- Rest 1-2min btw sets

EMOM 6:
10/8cal Ski

• Rest 3:00

EMOM 6:
10/8cal AB

E5MOM x4:
6-10 x 8m shuttle run
8-15 T2B / Toes to rings / kipping knee raise / toes-to-rack
12-20 wb

Tavoite: Työaika 1,5 - 2min / TC 2:15.
Etsi toistomäärät, joilla pääset tähän tavoitteeseen. Jos haluat treenata esim. T2B-volyymiä, voit vähentää muista toistoja, vaikka muuten pystyisit tehdä niitä enemmän tai jakaa toistot "tasaisesti" kulutetun ajan mukaan.

Rasittavuus: RPE 7-8

6 sets of Bench Press
Set 1: 15 @40%
Set 2: 12 @45%
Set 3: 8 @55%
Sets 4-6: 6 @60%
- 3 Rope Climbs 4m + 2min Easy Recovery Row, after each set of Bench Presses. New set of Bench Presses straight after Rowing.

4 Rounds for time

80 Double-unders
20 Chest-to-bar pull-ups
10 Wall-facing handstand push-ups*
5 Cleans (anyhow) @ 111/77kg

Time cap. 18:00

• Start each HSPU set with a wall walk.

Wall facing HSPU → Strict HSPU → Kipping HSPU
Barbell weight → 102.5/70kg, 92.5/65kg

Overview. While this is a big quarterfinals/semis style workout, there is not much interference between the movements. This means that If you’re strong on any single movement, you can make up time by moving fast there, then chip away at the rest of it. Note that you could get stuck having to take a long rest between sets/reps on 3/4 of movements here.
Pacing. Theoretically, the fastest time here would be unbroken DU, C2B and HSPU, then quick singles on the cleans. That being said, it’s better to break the chest-to-bars up early (if you’ll have to) so you can keep chipping away at them (2-3 sets/20). With each HSPU set starting with a wall walk, it’s good if you can keep these unbroken but don’t hesitate to get up for your 1st set if pretty sure you’ll have to break them up anyway (aim for no more than 3 sets/round here).
The cleans are best done as power cleans (if this is on the cards). The intent here is not to get stuck on the barbell = if the weight is too heavy to move through, choose a lighter option for a better workout.
Tips. Try a slightly wider chest-to-bar grip (where your elbow and wrists align at top of the movement – meaning elbows are not outside of the wrists) for a faster cycle rate/reduced ROM. Stay related and breathe on the double-unders, they’re your only “rest”

Clean pull + clean and jerk

2-3 x 1+1+1 @ 75%
1-2 x 1+1+1 @ 80%
1-2 x 1+1+1 @ 85%

Go every 2:00-3:00