6-8 Rounds

10/7 (cal) Air bike
2 Clean and jerks @ 70+%

– Go every 2:00 –

– This a sports specific weightlifting piece
– Drop the bar between each rep on the CnJ.
– Build over the rounds if moving well

Voima
E2MOM, 4rds
Shoulder press 8 (tanko)

3rds: nouse WOD-painoon
10 DL

Metcon
EMOM 12
1.Ergo cal/ Run
2.DL 10, rest of time Burpee
3.Rest

Week 6
1. Deadlfit (week 6/8)
2x3 @85%
2x2 @90%
1x max reps of 90% of 1RM

1. Superset - 3x A) Strict pull up 3x3 @rpe8 sc: 3x3 weighted negative pull up/ 15 heavy ring row

B) Strict ring dip 3x3 @rpe8
sc: with band/feet assisted/box dip

C) Accessory
3 rounds of:
a) 12 Arnold press with dumbbells
b) 12 KB pull through
c) 30/30” coppenhagen plank

Every 2 mins x 16 sets ( 4 rounds )
A: 90 sec max rep ( 2-4-6... DL + 10m farmer carry ) 2x24/16kg
B: 90 sec max cal machine
C: 90 sec max box jump + squat on top
D: 90 sec max set ( amrap of 3 push up + 3 t2b)

Week 5
Deadlift (Week 5/8)
- 3x4 single reps @88% of 1 RM
- 1x max reps of @88% of 1 RM

1. Superset A) 3x4 strict pull up @rpe8 Sc: 3x4 (weighted) neg. pull up / 12 heavy ring row

B) 3x4 strict ring dip @rpe8
Sc: with band/feet assisted/box dip

1. 3 rounds of a) 8/8 single arm bent over row @rpe8 b) 30-45” hollow rock c) 10 Cuban Rotations

5 sets of 3 Bent Over Rows

Peruskuntotreeni

Kulmasoutu tai pendlayrow
3x8, nousu V3

Emom 12
1) 45s Kone
2) 5-10 Etukyykkyä (tanko, kp, kk)
3) 4-8 Burpeeta
4) Lepo

Maastaveto 10x2 nousevilla

Warmup
2 sets
20 Passthrough w/rubber band
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Clean
Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
1 squat clean