10 RFT:

3 Clean & Jerk 70/50kg
200m Run
1 Round of " Cindy"

( 20 - 30 )

• C&J reps can be completed as singles or touch and go reps. Choose the strategy that is goin to be the most sustainable across the 10 rounds.

• use the runs to recover each round.

• Aim for unbroken sets of pull-ups and push-ups and pace the air squats in way that will allow you get right to work on the clean & jerks that follow. If needed, one break on the pull-ups or push ups might be helpful for athletes who tend to struggle on these movements.

• With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this mind as you are through this workout and see if you can make rounds 6 - 9 some of your fastest rounds.

Warm up

A) 4-6min easy erg

B) Sumo deadlift & bench press warm-up:
8-6-4-2 increasing weights

Workout

A) Sumo deadlift
5x6
Paino, jossa on muutama toisto varaa

B) Bench press
4x5 @70-80% 1RM
Rest 3min
Käytä samaa painoa, kuin viime viikolla. Sarjoissa pitäisi olla varaa max. 2 toistoa.

C) Accessory 3 rounds for quality
12-15 biceps curl
12-15 DB pull over

3 sets of 3 @ 85 - 90%

• 3 sec pause at mid-tight

Kyykky 4x6 (70-80% maanantain painosta)

Penkki 4x6 (70-80% maanantain painosta)

Leuanveto, vastaote 3x5-8

Pystysoutu käsipainoilla 3x12-20

FT:

Bike 3000m, 2000m, 1000m
after each bike set complete 1 round of:
8 back squat (moderate heavy)
18 kbs @20/16kg
8 hspu

5 Sets:

1 Power Clean + 1 Hang Squat Clean @ 65 - 70%

Rest as needed between sets.

3 x 3 Light Weight ( 3 sec pause overhead )

3 Sets :

6 - 12 Strict Weighted Pull-Ups

Rest 2 minutes between sets.

• This is first of two iterations.

• Reps & Weights

Back squat 15-12-9-6 reps (legs a bit wider than normal)

5:00 Cardio

Into...

3 rounds:

5 Ring Rows + 10 Push Ups + 15 Air Squats + 20 Sit Ups