3 rnds
1 min of row
12 alt. step back lung (gobbled 20kg)
20s. wall facing HS hold
3 dept jumps
5 jerk balance

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Jerk
Spend 7-10 min finding
Heavy 7r
Spend 7 min finding
Heavy 5r
Spend 7 min finding
Heavy 4r

5 RFT

12 Deadlift
9 Hang Power Clean
6 Push Jerks

70/47,5kg

TC 12

• The traditional way to break up D.T is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest then do 1 hang power clean into 6 unbroken push jerks.

• Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This typically not due to to the push jerks being too heavy, but instead because the hang power cleans have tired them out.

• If needed let's stick to the deadlift strategy of doing 2 sets ( 11 - 1 ), then break the hang power cleans into three sets ( 5-3-1 ) to be able to hold onto the push jerks.

• Let's keep the focus on holding onto the push jerks for all 6 reps each round. If we needed to break something, have a it be the hang power cleans or the dead first.

For time:

30 RMU ( BMU )

CAP 10

3 rounds for quality of:
10 Close Grip Bench Press, pick load
10 Strict Ring Dips
10 Ring Push-ups

3 rounds
1 min bike erg
8 bulgarian split squat e/s
10 banded good morning
3 inch worm

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EMOM 30 min
1) 8 box step over 2x 22.5/15
2) 15 KBD 24/16
3) 7 push up
4) rest

4x 12min

1) Kone

2) 8-10x liike
Boxille askellus
R-rangan pumppaus kädet laatikolla
Lantion ojennus
Mave pyöreällä selällä (kahvakuula)
Sivutaivutus

3) Kone

4) 8-10x liike
Lapapunnerrus ja rist. nilkan kosketus
Lonkat ja kierto
Skorpioni
Lapaveto
Yhden käden rengassoutu
Dead Bug

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for front squat 4x3-5

Workout

A) Front squat
4x5 @75%+
Rest 3min
Start with 75% 1RM and work up in sets if feeling good

B) 3 rounds
6-8 ring dip
Rest 1min
Max reps (-2) wide grip pull-up (goal 6+ reps)
Rest 2min

C) 3 rounds:
10 DB press
10 inverted ring row
1min rest

”Coach Kilmer”

16min
20/16cal soutu
16 yleisliike boksihyppy
16 1-käden kp rinnalleveto + työntö 22,5/15kg

Emom 10

Nousulla, mutta jätä varoja
Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

2-3 rounds:

5+5 deadbug
10 snowangel
15 wall squat