Back squat 85-87%

New set every 3min

EMOM16
-3 RMU
-14cal AB
-7.62m hs-walk
-8 burpee box jump overs

Strict push ups: (5 x 10) slow tempo
                             45s rest between sets
Then
Bent over rows: (3 x 10) slow tempo
                             45s rest between sets

A) Cleans

EMOM for 4 minutes of:
2 cleans @82%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85%

B) Power clean

Power clean, nousu ykkösillä 90% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:30 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

A) Clean & jerk

Power clean & jerk singles
20 x 1 @ 65%
Nosto aina :30s välein.

B) Barbell cycling

EMOM for 10 minutes of:
5 Touch and go power cleans @ 60%

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:30 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

A) Clean, nousu nelosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 min

B) EMOM for 6 minutes: 2 Power cleans @ 70% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

C) Front squats

Aaltosarjat: 6-3-6-3-6-3. Nousu mahdollisimman isoon kuormaan. Eli ensin 6 sarja, sitten 3 toiston sarja, uudestaan 6, sitten 3 jne.
- Muista hyvä, pysty ja leveä asento.
- Paino koko jalkapohjalla
- Ei kippaamista eteenpäin.

D) Accessory:

3-4 Rounds of:
12 Bent over rows
10+10 1-arm bent over row
10-20 GHD sit-ups
*Kaikissa kunnon polte yläselkään ja latsiin (paitsi GHD vatsaan tietty)

Warm-up:

5:00 min light bike
Right into
3x
1:00 min @ 80% Watt
5+5 Samson lunges
40 Plate hops

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Bike workout:

40:00 minutes bike erg 5:00 min @ 75-80% watts
400m run

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”

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Bonus:

Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

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For time:

40 wall balls
30 DB snatch
20 T2B
30 DB snatch
40 wall balls

R5JC