Päivä 14

A.1) Tall snatch
5×5

B.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1

C.1) Power clean + Power jerk 50%×3+3 60%×2+2 65%×2+2 70%×2+2×2

D.1) Front squat w/ 1.rep pause atg
60%×3 70%×3 75%×3 80%×3 85%×2 80%×3

4×
E.1) Hanging leg raise ×10
E.2) Russian twist ×20

30 Min Amrap
500/400m row Or Ski
30 Box Step Ups
1000/800 bike Or ~2min spinbike
5 Rounds empty barbell ¨Bear complexes¨
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the neck Push Press

back squat
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- rest as needed
- leave reps in the tank, no failure

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps

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Jerk balance
5x every 3 min
3 reps
- leave 3 reps in rez

5 rounds:
15/12cal AB
5 Burpee BMU

FInd heavist pull up

5,2Km Run

A) Rope climb practice

B) Partner workout

8min AMRAP
2-4-6... rope climb (share reps)
10-20-30... sit-up (both working)

Rest 2min

8min AMRAP
4-6-8... plate ground to overhead (both working)
10-20-30 box jump 60/50 (share reps)

500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean

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spend 6 min building up to work weight

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Clean
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
- 4 week cycle, day 3
- no fails, choose weight per previous 1 rm + 3-5kg
- on last set push couple extra reps
- no tng, lift every lift like it is the first one
- rest 2 min b/w
- Wendler 5,3,1