EMOM X 30'
1- 12/8 AS Kb 32/24
2- 10/8 Toes to bar + 4/6 Alt Kb snatches
3- DB COMPLEX
4- 10/8 box Jumps + 4/6 pull Ups
5- rest
* DB COMPLEX :
5 hang power clean 2×15/10
5 Front squat
5 push jerk

75 min
Easy bike
HR 113/140
27 km, 21.1 km/h

110 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. Clean from the blocks - hang clean
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 55 kg

B. Clean pulls
- Not done

C. Split jerk
4x2x75-80% / "1 rep in the tank"
New set every 3 minutes
- 52 52 54 54 kg

3.Conditioning
AMRAP10 for quality and frequency:
2,4,6,8... reps of:
Power clean + jerk - 35 kg
* After each set: Do 4 high box burbee box jump overs
*PC + jerk: 55-60% of your PC 1 RM
Reps: 7 clean & jerk at round of 14 reps

4.Core and shoulder health
- Not done

140 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. High-hang snatch
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 44 kg

B. Snatch pull with 3 s. first pull
4x4x90 % of your 1 RM snatch
Rest 2 min between sets
- 50 kg

C. Snatch balance
3x2 / "1 reps in the tank"
New set every 2 minutes
- 37.5 40 42.5 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
3. GHD hip extension with snatch grip barbell - 10 kg

Rest day

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 3:00 REST 1:00 x6
24 hvy jump rope/jump rope
6 goblet squats(3 sec down/3 sec hold)
24 plyo jumps
6 reverse lunge w/knee up(control the movement throughout)
pick up where you left off each round

Finisher
20 side bends per side
1:00 hamstring stretch

Eilinen/lepo

80 min
Warm up for 15 min

1.Squats
A. Back squat
10x60 % - 54 kg
8x70 % - 63 kg
6x75 % - 68 kg
6x80 % - 72 kg

B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 60 kg

2.Aerobic work
30 min easy assault bike

3-5 sets "Bodybuilding:"
10 DB Hammer Curls
10 Double KB RDLs
20 Plate Russian Twists (total)

+

Global Foam Roll Quads x 60s each

+

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

WOD
20min. emom
1. 14x KB/DB hang snatch
2. 14x one arm KB/DB swing
3. 10-15x tuck crunch
4. 10-20x lunge