145 min

1.WL
A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
- 25 30 35

B. Clean and jerk – 12 to 15 total sets
Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
- 50 50 52.5 52.5 55 55

C. Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
- 57.5 60 62.5 62.5 65 65 65

2.BMU
- 5 x 3

3.Conditioning
4 sets of intervals (A1 – A2 – A3 – A4)
A1. 8-minute AMRAP
16/12 (cal) row
64 Double-unders > 40
2 rope climb
Reps: 3 rounds

Rest 3-minutes before A2

A2. 7-minute AMRAP
7 Bar-facing burpees
7 Power clean and jerk @ 52.5/35kg > 30
7m OH walking lunges @ 52.5/35kg > 30
Reps: 3 rounds + 14 reps

Rest 3-minutes before A3

A3. 6-minute AMRAP
12/9 (cal) row
6 Bar muscle-ups > CTB
30 Double-unders
Reps: 3 rounds + 1 cal row

Rest 3-minutes before A4

A4. not done

Run 18x200m 2-10sec faster than avg cooper pace

SM vika laji

3x
800m juoksu (kauppakeskusten ympäri)
40 wallball
20 burpee box-get overs 100cm
10 sandbag clean

• Row/Bike/Run: 3min.

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Shoulder rotations

• 1x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 Press behind neck
  10 OHS

• 2x
  5 Hang snatch Pull
  5 Hang Power snatch

• Mobility...

21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Push jerks

♀ 55 lb. ♂ 75 lb.

Skaalattu:
- 60min Kevyt
- Kevyttä, tauotonta liikkumista
- Kontrolliksi: 55-70% syke maksimista tai PPPP

Kuntoilija:
- 70min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 15min välein 10sek mittainen spurtti
- Syke 55-70% maksimista. PPPP.

Pro:
- 80min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-65% maksimista. PPPP.

5 rounds for reps
1min double under
1min sit-up
1min rope climb
1min row for cal
1min rest

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Super set
Deadlifts + Bench press
E2MOM
5 reps @ 70% of 1RM

5000m row for time
*every 2:30 do 10 burpees over rower