Voima
Deadlift 5x2
-rest 2min
-nouseva paino

WOD
10min EMOM
3 ring row
6 worm push up
9 air squat
* (skaalaus 2,4,6)*

Hang power clean - focus on fast elbows in the turn over and pushing the hips back in the catch rather than the starfish approach

3 @ 60% of max clean
3 @ 65%
2 x 3 @ 70%

Behind the neck push press
3 @ 50% of max jerk
3 @ 60%
3 @ 65%
2 x 3 @ 70%

Back squat
4 @ 60% of 1RM back squat
2 x 4 @ 70%
4 @ 75%
2 x 4 @ 75%

Optional accessory work
4 sets of 4 DB incline bench press (neutral grip)
3 sets of 10 unbroken press ups (on knees if needed)
4 sets of 4 strict press

OPTIONAL COOL DOWN
2-3 SETS
5-10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings

Clean grip deadlifts
5 x 3 @ 100% of 1RM clean

Paused split jerks from the rack - 3 sec pause in the dip
5 x 2 @ 70%

Seated barbell press
3 x 10 @ 8RPE

Accessories
200m farmers carry as heavy as possible - every time you break 5 press ups

Pendlay row 8x4

10 min AMRAP
Long cycle
- 12+12 light
- 8+8 medium
- 4+4 heavy

1,5EMOM 6 (9min)
- Mountain climbers 30sek
- Swingsquat x 12

12 min AMRAP
- Snatch x 20 (10+10)
- Squatjump x 20
- Am.swing x 20
- Abmat sit-up x 20

Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR

A,
As many reps as possible in 10 mins of:
Echo Bike Calories

General Guidelines and Information Gathered:
Male >100, Female >70: you are entering into your program with a less than average level of conditioning
Male 101-150, Female 71-130: you are entering into your program with an average level of conditioning
Male: <150, Female <130: you are entering into your program with an above average level of conditioning

B,
1x [ 1 Hang Power Snatch + 1 Power Snatch ], pick load

Every 1 min for 10 mins.
60% 1RM Power Snatch

Rest 2 mins before the part...

1x [ 1 Hang Power Clean + 1 Power Clean + 1 Jerk ], pick load

Every 1 min for 10 mins.
60% 1RM Power Clean & Jerk

C,
3 rounds for quality of:
20 L/20 R Banded Lateral Walks
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs

Build to days heavy:
8 Front Squats

4 Rounds - Each round is:

400 Meter Run
(Or bike 30 cal M / 22 cal W)

Then, 3 rounds of:

12 Kettlebell Overhead Swing 24 / 16 kg
8 Burpees

Rest 2 Minutes Between Rounds

R5JC