160 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.WL
Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 60

3.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)

B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5

C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC

4 rounds of:

500m row
12x AMSU
8x Burped over rower

25 Minutes for Sweat

Row 1k / Bike Erg 2k
30 DeadBugs
20 KB Swing
15 Puhs Ups
10 Strict Pull Ups

A,
Pause Tempo Clean & Jerk 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the dip of the jerk

B,
5 rounds for time of:
20 Dumbbell Snatches@32/22,5kg
20 Burpees

Goal: Sub 17 min

C,
Complete as many rounds as possible in 6 mins of:
6 L/6 R Plate Wraps, pick load
12 Alternating V-ups
Suitcase Carry, pick load, L 15m ft/R 15m

Easy.

As fast as possible

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning

---

Muscle clean
+
straight leg box jump min 10cm high

5 x every 3 min

4 + 3

@ 55% of 1 rm

Push press
5x10

2 rft
30 cal bike erg
30 push jerk 60kg
30 ctb
30 lateral burpees

AM: 120 min
Warm up for 15 min

1.Strength
EMOM12:
1) 5 seated shoulder press 2x10 kg
2) 5 pull up + 10 push up
3) 40 DU

2.Metcon
A. E3MOM x 4:
12 TTB
200 m run
Times: 1.46, 1.34, 1.34, 1.32

B. EMOM21:
1) 12 cal ski erg
2) Max reps wall ball - 6x22 + 23 = 155

3.Accessory
A. 3 sets:
10 seated cable row 40 kg
10 DB bench press 2x12 kg

B. 4 sets:
8/s. sa DB row 16 20 20 20 kg
8 side lateral raise 4 kg
8/s. bicep curls 8 kg

PM: 40 min
Aerobic work
60 s. run/60 s. walk

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.