2 rounds of:
- 45 Cal Row
- 30 Dumbbell Deadlift 50/35
- 15 push-ups/strict HSPU
- Rest 2:00

15-12-9, clean & Jerk unbroken, max loads. 5 min timecap.

AM: 60 min
Warm up for 10 min
1.Conditioning
A. Every minute on the minute for 30 minutes:
1) Bike @ 85% effort
2) Max reps Box jump overs - 24"
3) Rest
- Aim for consistency!
Bike meters: 430, - , 370, 370, 370, 270
Row cal: 15 15 15 15
BJO: 17 23 23 23 23 23 23 23 23 24
HR 165/182
Cool down for 15 min

PM: 150 min
Warm up EMOM12 + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 8
- TWB 3 x 3
- HTR 3 x 1
- MU as. 3 x 1
- MU 1
B. Every 90 s. for 12 minutes > E2MOM36:
1 MU
- Total of 19 MU

2.Weightlifting
A. 3 sets:
10+10 Lateral band walk steps
6+6 Pallof press in split position

B. Clean and jerk
Heavy 2+1 for the day
- Power clean + split jerk

3.Strength
A. 1 1⁄4 Front squat - heavy double @ rpe 8.5
- Not done

B. 3 sets:
10 Hip thrust -55 60 60 kg
10+10 Single leg knee extensions (laitteella) > side leg raises w/1 s. pause @ top, 15/side

For time with slow pace

Good Morning 4x8 70% 1RM Clean

5 rounds E2MOM:

1 snatch pull
1 high hang power snatch
1 hang power snatch
1 power snatch

AM: 85 min
1.Aerobic work for 50 min (torstain aamulenkki)
Crosstrainer
133/147
2.Mobility work for 35 min

PM: 160 min
Warm up: EMOM12 + 11 m HSW
1.Gymnastics
A. RMU practice for 60 min
- TWB 3 x 3
- RS 3 x 8
- HTR 4 x 1
- MU as. 2 x 1
- MU 8 x 1
- Total of 10 MU

B. TTB practice for 5 min

C. 2 Max effort sets of UB Toes to bar
- 24 + 12 reps
- Rest 2 min between-

2.Weightlifting
A. Power clean and jerk, heavy 1+2 of the day

3.Strength
A. Front rack hold 3 x 5 s. - 100 kg

B. Back squat - not done (polvi kipeänä)

C. 5 sets:
1-3 Strict eccentric Ring muscle up + max effort strict chest to rings
- 1+7, 1+5, 1+5, 1+4, 1+4

D. Every 90 s. for 15 minutes:
10 s. Sled sprint all out @ moderate load
- 20 kg

For Time:
Assault Bike 100 Kcal @ max effort
5:00 rest
Row 100 Kcal @ max effort

‪7 RFT‬
‪15 Pull Ups‬
‪12 Alt Pistols‬
‪9 BBJO

15-12-9-6-3:
- Snatch (50/35-60/40-70/45-80/50-90/55)
- HSPU
- Burpee over bar