Work up to heavy 5x5

10 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk
Start light; increase weight to finish as heavy as possible.

10 min EMOM:
• 3 Power Snatch
Start light; increase weight to finish as heavy as possible.

5 min AMRAP:
• 5 Power Clean 95/65#
• 10 Front Squats 95/65#
• 15 Box Jump Overs 24/20”
Rest 2 min
5 min AMRAP:
• 5 Power Clean 75/55#
• 10 Front Squats 75/55#
• 15 Box Jump Overs 24/20”
Goal: 160.

For time

• 5 toes-to-bars
• 3 sandbag over-the-shoulders
• 1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag

-

Stimulus and Strategy
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.

For time

• 25 power snatches
• 25-calorie Echo bike
• 25 power snatches
• 25-calorie Echo bike
• 25 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

LÄMMITTELY
60s./liike
- Pallolla jalkapohjan rullaus
- AKK - polvet maahan
- Ylivienti vk
- Mittarimato paikallaan + käden avaus
- Vk avustettu pannukakku venytys
- 90/90 kurotus eteen ja soutu taakse vk
- Soutu istuen vk

AKTIVAATIO & HALLINTA
2 kierrosta - 40s./15s.
1. Lantionnostopito seinällä - jalkojen irrotus
2. Lankku seinällä - polvien vienti maahan
3. Toispolviseisonnassa lonkan pyöräytykset

2 kierrosta - 40s./15s.
1. Yhden käden lapapunnerrus
2. Lankussa käden ojennus
3. Tarjoilijakävely

VOIMA
3 x 8 takakyykky
3 x 8 punnerrus
3 x 8 tuettu kulmasoutu

Lepää sarjojen välissä n. 1min

Clean & Jerk

A) Build Up To Days Heavy 1RM

B) EMOM 8:

• 1 C&J @90% from 1RM

C) Clean Pull:

• 5x2 @110%

Back Squat

• 2x3 @80-85%
• 3x1 @90%+ *rest 3min between

Metcon

4 Sets Of:

• 750m C2 Bike
• 2 Rope Climbs
• 15/12/9/6 Hang PC

rest 2min between sets
1st round: 50kg
2nd round: 55kg
3rd: 60kg
4th: 65kg

Optional Accessory

4 Rounds For Quality:

• 45-60s SB Bearhug Hold rest 30s
• 40/40s Copenhagen Plank *rest 90s

Clean + front squat 3x1