2-3×2@75-80%, rest btw sets 2min

*split jerk alternately within the set and start the next set with the other leg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, jerk-%, rest btw sets 2min

*split jerk alternately within the set and start the next set with the other leg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, jerk-%, rest btw sets 2min

3 sets, 10-15reps each:
Incline Rear Delts
Banded External Rotations
Lateral Raises
Banded Scapula Rotations
Bottom Up Over Head Carry

5 sets:
30/24cal Row
6 Bench Presses (heavy)
- Rest 2min btw sets
- Score total load

2 sets:
10-15-20 T2B
50-40-30 DU
7,5m HS-walk
- 3min Rest btw sets

Warm Up
2 sets
2 min cardio/250m easy run
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats

Metcon (all with 70-80% effort)
AMRAP 7
250m run
4-6 strict or kipping pull ups
rest 3 min
AMRAP 7
250m run
8-12 push ups
rest 3 min
AMRAP 7
250m run
12-15 air squats

Accessory Work
2-3 sets
6-8 Single arm press R/L
6-8 Single arm db row R/L
8-12 double kb deadlifts
rest 2-3 min bwn sets

Teams of 4

AMRAP 35min
A. Run 200m
B. SkiErg
C. BikeErg
D. REST

The goal is to get 600 Calories on the Erg's before time cap (35 minutes)

Run -> Ski -> Bike -> Rest

CLEAN & JERK

Every 1:30-2:00
10x 1 clean + 1 jerk

Huom.
Tehty viiimeksi 3.7. vertaa siihen

Every 2:30 x 5:
10 Burpee Box Jump Overs 60/50cm
5 Power Snatches @43/30kg