3 sets:
6-10 ring row (tempo)
30-60sec plank hold (weighted)

Rest day
60 min massage

2 x 10min amrap

A)
40m sled push
80m farmers walk

Rest 3 min

B)
250m row
8 burpee over rower

R5JC

135 min
Warm up for 20 min

1.MU
- Drills
- MU 5 x 1
- MU 5 x 2

2.BCTB
- BFLY x 30
- BCTB x 25

3.Aerobic work
35 min
3 rounds for quality:
10 min easy bike
5 pull ups + 10 push ups

20 toistoa nousevilla painoilla

20kg tanko
-> 5 kg nosto sarjojen välillä
Max. Minuutin palautuminen sarjojen välissä.

Every 1:30 for 15 minutes

First 5 rounds (0:00-7:30):
2 snatch

Second 5 rounds (7:30-15:00:
1 power snatch
3 over head squat

LIGHT QUALITY LIFTS

Jerk drive w/ 2s pause + jerk

A1: SA Kb shoulder press
A2: SA Kb rows
B1: push ups
B2: banded pull aparts
C1: SA DB shoulder flys
C2: OH banded triceps extensions
E: Banded eccentric supination

EMOM 8

Moderate slow pull clean

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(24)
6 giant sets-rest as needed between sets, but try to keep it less than 2:00 mins.

100m farmers carry
8 db reverse fly/barbell bent over row/db/kb single arm row
24 alternate sit ups
8 reverse lunge w/ bicep curl
100m run

Finisher
50 oblique crunch
1:00 quad stretch