Total 120 min
Skillwork: BMU practice for 15 min
5 min row, 2 sets of: 10 thruster, 15 abs, 15 backs

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60% 32.5 35 37.5
*Sets 4-6 – 60-65% 37.5 40 40
*Sets 7-8 – 65-70% 42.5 42.5
*Sets 9-10 – 70-75% 45 45
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean = 61 kg > 50 kg
Bar Muscle-Up > 7, 5, 3 green rubber band

Result: 17.48
Avg/max HR 166/182
Rest until the running clock hits 10:00, and then… > 20.00

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

Results: 4.51, 5.56, 6.10 = 16.55
Avg/max HR total metcons 172/188

Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 box jump
Skillwork: 5-10 min HS/HSW practice

A.
Three sets of:
Jerk Balance x 3 reps 25 30 35
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
35 37.5 40 42.5
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift based on 95 kg 1 RM
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% 57.5 kg
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of: > not done
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Preparation for Karjalan Kovin:

Take 20 min to build to a heavy snatch, and then...

Karjalan Kovin karsinta modified:

Osa 1: In 3 minutes, 25 bar facing burpee + 5 C2B
Osa 2: 5 min to establish 1 RM snatch
37.5 ei 37.5 40 42.5
Osa 3: For time:
Complete rounds of 2 and 4:
Hang power clean 40 kg
Front squat 40 kg
HSPU abmat + 10 kg plates
Result: 5.06

D.
Two sets of: 500 m row
Rest 3 min between sets.
Results:
1.57.0
1.54.9

For time:
- 25 pull ups.
- 250 m run.
- 21 thrusters (40/20 kgs).
- 500 m run.
- 21 thrusters.
- 250 m run.
- 25 pulll ups.

Sotilaspena

5 Rounds for Time
50 Double Unders
10 Push Jerks 85/55kg
-Rest 60s between rounds-

5 rounds for time:

10 STOH
20GHD

RestDay!

400m run
20 benchpress
30 crunch
10 mave heavy
20 benchpress
4 rounds

One set of heavy 5reps after paused back squat.