Kyykky 2x90%
Penkki 4x4x70%
Kyykky 2x90%
Voimapyörä 5x5-15

Every 30 seconds for 20 minutes:

1 Power Clean & Jerk

Pitkä keskiraskas sarja

100 cal row for time

Start every minute (from 0:00) with:

• Odd minutes (1,3,5,7......): 8 T2B
• Even minutes (2,4,6,8......): 8 Pullups

15 min

30 WB
30 SDHP @ 35kg
30 BJ
30 PP @ 35kg
30 cal row
30 pushups
10 BS @ BW

Penkki 2x85%
Kyykky 4x4x70%
Penkki 2x85%
Leuanveto 5x5-15 (eri otteilla)

50 cal Air bike
40 Wb
30 C2B
20 Burpee over box
10 Rope climb
20 Burpee over box
30 C2B
40 Wb
50 cal Air bike

4 rounds for time of:

• 20 squat cleans
• 800-m run

Men 115 lb.
Women 75 lb.

160 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 20 min
B. E2MOM: muscle up
- 16 x 1
- 1 x 2
- Total of 18 MU
C. Butterfly pull up practice for 15 min
- Practice sets: 8 x 6-8 reps

2.Weightlifting
A. Build to heavy: Hang power clean + Push press + Push jerk

B. Low hang clean pull 3 x 5 @ 100-105% of max of A)
3 x 5 x 57.5 kg

3.Strength
A. Front squat 3 x 1 @ 90% - 3 x 1 x 79 kg
- Rest as needed

4.Accessory
- Pallof press 3x10/puoli
- Single leg glute bridge 3x10/puoli