105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg > 20 kg
Power snatch 25 kg > 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

Bench press 5 x8

Lepopäivä

EMOM 40 min
Pull-up
DB snatch
Row/ski
Wall ball
T2b

Oddx3/same weight
Evenx1/build up

Bench press 5x2

Amrap 3'
50 double under
21 bar facing burpees
Max effort power clean 50kg
Rest 3'
Amrap 3'
50 double under
18 bar facing burpees
Max effort power clean 60kg
Rest 3'
Amrap 3'
50 double under
15 bar facing burpees
Max effort power clean 70kg
Rest 3'
Amrap 3'
50 double under
12 bar facing burpees
Max effort power clean 80kg
Rest 3'
Amrap 3'
50 double under
9 bar facing burpees
Max effort power clean 90kg

Amrap 20
20 wallball 12kg target 2.5m
20 power snatch 35kg
20 box jump 60cm
20 push press 35kg
20 cal bike

For time
12 ring mu
12 squat snatch 35kg
2' rest
9 ring mu
9 squat snatch 40kg
2'rest
6 ring mu
6 squat snatch 45kg