Light load which can be done in addition to a PT session

Power snatch percentages
5 sets of 1 @ 65%

Power clean & push jerk percentages
5 sets of 1 @ 65%

Snatch pull percentages
4 sets of 3 @ 60%

45 - 60 minute Row @ Zone 2 Pace

• accumulate wall walks during allotted time frame.

LAJI 3:
LAJI 3
3 - Part B+C
With a running timer (startimg from 0:00)
Part A:
Min 00-02
For time:
500/400m Row

Min 02-04
Rest

Part B:
Min 04-06
20 Shoulder to Overhead
Max Shuttle Runs (10m)

Min 06-08
Rest

Part C:
Min 08-10
20 Shuttle Runs (10m)
Max Shoulder to Overhead

Min 10-12
Rest

Part D:
Min 12-14
For time:
500/400m Row

Score 1: Total reps completed in parts B+C
Score 2: Total rowing times from parts A+D (x:xx.x)

M/N 35-39, 40-44: Shoulder to Overhead 42,5/30 kg
M/N 45-49, 50-54: Shoulder to Overhead 35/25 kg
M/N 55-59, 60+: Shoulder to Overhead 30/20 kg

3 - Part A+D score

10 WB@20/14lb, (+55 14/9lb)
10 mave Rx 60/40, 50/35, (40/30kg)
20 WB
10 mave
30 WB
10 mave
40 WB
10 mave
50 WB
10 mave

TC 12’

RestDay!

Tabata Row

( Calories )

Bench Press

5-4-3-2-1

Go Every 3:00

Shoulder Press

5-4-3-2-1

Send Off 2:30

E3MOM FOR 15 min:

10 kb clean & jerk
15 cal row / echo bike

R5JC

20s on - 20s off for 5 rounds
a) HSPU
b) Strict pull up
c) Pistol squat
d) Strict t2b / toes to rack
e) rest