135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions
MU x 5 reps

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang power clean (above knee) – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x45 3x50 3x52.5 6x55

B. Snatch – build to a heavy triple (3) for the day
25 30 35 40 42.5 2. x

2.Strength
A. Alternate A1 and A2
A1. Back squat – 3 x 3 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 6 @ 85-90% of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 25
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

Kaikkee liikettä mitä ”kaapeista” löytyy, hikoilun kera 😅

10 rounds for quality:
3 min run
8 no push up burpee
10+10 mountain climbers
25 air squats

EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders

• Goal: Keep all intervals within 45s for the duration
• Some will be much quicker than others so use this "extra time" to recover.

Rx+: GHD Sit-ups & C2B Pull-ups

row 1000m

then...

3 Rounds
21 box jumps 30in
15 pullups
9 burpees

then
Ring Support - :20/:10 x 6
Ring Bottom - :20/:10 x 6
Ring Dip: 5-5-5-5-5

Power Hour:

Overhead Squat
95x5 135x8 135x5 145x3 165x1 185x1

5 rft
30 cal bike erg
30 wall ball da 12kg target 2.5m
30 box jump over 60cm

3 x 4 min EMOM

1. 3 Strict HSPU / negatives
   6 strict toes to bar / leg raises

2. 4 deficit Kipping HSPU
   7 Kipping toes to bar

3.
5 Kipping HSPU
8 Kipping diagonal toes to bar ( 4+4 )

Jos jää aikaa, vatsat !

Back squat 20-15-15 reps

Hang snatch pull 4x6 reps

• 8 Min EMOM of:
BB Clean & Jerk
75-80% (2+1)RM (2+1) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.