For time

21-15-9
400m run
Box jumps

4 sets of:

1 clean pull + 3 dip clean pull + 1 hang clean pull (below the knee) @80% 1RM power clean

After each set do 3 jumps
3 back squat jumps @25-35% of 1RM back squat

6 sets of:
1 clean pull + 1 power clean from mid thigh + 1 power clean from above the knee + 1 power clean from below the knee @70-75% 1RM power clean

3-minute Row + 3-minute SkiErg
+
5/side Single-arm, single-leg DB snatches
10 Tension swings (bar, then rings)
5 Deck squats
10 Handstand shrugs
+
Squat snatch
Build to workout weight
+
2 rounds @ increasing pace
3 Squat snatches
3 Ring muscle-ups
3 Overhead squats
3 Bar muscle-ups
90-seconds rest between rounds

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Squat Snatch w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

2 Sets
4 x 400m Run @ mile pace
– 2:00 @ Recovery (walk) –
— Rest 4:00 between sets —

Flow. After each 400m repeat, recover for 2-minutes (walk)
Intent. Consistency and quality running. Hard paces but relatively long rests between repeats. Aim to make the final repeat of each set the fastest one in that set.

Score #1. avg. 400m time
Score #2. time for the final repeat of each set

Bar muscle up

A)hollow box slides 3x 6-10

B) 3 position bmu on box (4x2-3 reps
- arch
- Jump to hollow
- Support

C) Low bar box as hip to bar + transition

D). Jump to hollow + hip to bar
E). Banded hip to bar + transition

LÄMMITTELY

2-3 Kierrosta, :45s töitä / :15s lepo
1) 1-Käden tempaus (raskas)
2) Soutu
3) Burpee
4) 1-Käden thruster (raskas)
5) Pyörä

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KIERTOHARJOITUS

3 Kierrosta, 1:00 minuutti töitä / :15s lepo
1) 1-Käden tempaus (raskas)
2) Soutu
3) Burpee
4) 1-Käden thruster (raskas)
5) Pyörä
6) Lepo

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HUOMIOITA

Tässä harjoituksessa tavoite on mennä kovasti! Tavoitteesi on jokaisella kierroksella saada kasaan niin monta toistoa (1 kalori = 1 toisto) kuin mahdollista.

Ärsyke pitäisi olla tällä kertaa hieman napakampi, hapokas ja hengästyttävä. Valitse raskaat painot, jotka kuitenkin liikkuvat sinulla hyvin ja mene oman kunnon mukaan niin napakkaa vauhtia kuin mahdollista. Jokainen kierros päättyy lepominuuttiin, jonka aikana pystyt valmistautumaan seuraavaa kierrosta varten.

Max. reps @90%