Rest day

14 Min E2MOM
4 x 221 @ 70kg

5 min max cals
10 min AMRAP:
24 alt s/a db snatch
15 hog push ups

120 min

1.WL
- Build up to 1 RM clean & jerk in 20 min
- 70 kg

2.Butterfly pull ups
3 RFQ:
12 pull up
12 cal bike

3.Metcon
E4MOM x 6, alt. between A & B
A)
20 DU
5 HSPU abmat
10 TTB
10 thrusters 25 kg
Times: 1.48, 1.42, 1.38

B)
20 DU
10 CTB
10 BBJO
10 pistol squat (to ball)
Times: 2.53, 2.45, 2.38

2km row
80 burbee boxjump
1km run

6 rounds
10 plate press 10 kg
10/10 elbow rotation from waist 5 kg
10 weighted situps 10 kg plate
10/10 KB rotation round head 10 kg KB
10-8-6-4 -2 bench press, 15-25 kg
Handstand hold 45 sec against wall

AMRAP 15 (with a pair, split reps anyhow)

25 DB box step over
50 cal erg
25 DB snatch
50 Wall ball

4x6 kevyt paino
Saksi asennosta strict press

105 min
Aerobic work
15 min row/bike/crosstrainer
Then:
10 pike leg lifts
5+5 single leg pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
30 side heel touches

A: Broad jumps 8x3
B: Hang Power Clean 8x3
C: Deadlift 3x5
D: Bench Press 3x7@rpe 5-6
E: Seated rows 3set
F: Assisted chin ups 1xMax
G: Wide grip upright barbell rows 3set

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