3) 3 rounds
20 kb hang squat cleans 24kg/16kg, alternating
6 strict pull ups
6 pass throughs
3+3 TGU 24kg/16kg

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:

Air bike
Row
SkiErg
– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

A,
Hang Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
10 Clean & Jerks, 61/43kg
50 Double Unders
8 Clean & Jerks,
40 Double Unders
6 Clean & Jerks,
30 Double Unders
4 Clean & Jerks,
20 Double Unders
2 Clean & Jerks,
10 Double Unders

Goal
Sub 10 mins.

C,
3 rounds for quality of:
20 Parallette Shoot Throughs
10 Pike Compressions
Arms Overhead Hip Hinge Hold, 30 secs

30min EMOM

Min 1 — 4 Thruster 85% 1RPM
Min 2 — AMRAP DU
Min 3 — 4 Thruster 85% 1RPM
Min 4 — AMRAP DU
Min 5 — Rest

1 rm max Clean pull

A,
Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts, 22,5/15kg
6 Dumbbell Hang Power Cleans, 22,5/15kg
3 Dumbbell Push Press, 22,5/15kg
Bear Crawl, 15m

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

EMOM 35min

• Heilurikäännös x 15
• Thruster x 14 1 tai 2 kuulaa
• Heilurikyykky x 13
• Russian sit up x 12
• Huili

EMOM x 20-30 (4-6rounds)

1) row (easy pace)
2) 6 power snatch@40/30kg + 6-8 ttb
3) row (easy pace)
4) 6 OHS@40/30kg + 6-8 hspu
5) REST

(Pyri pitämään sykkeet hallinnassa, peissaa soudulla ja skaalaa tarvittaessa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet pitää pysyä PK2 alueella.)

A: 8x3 squat jumps
B: Bench press 3x7
C: Hang Snatch pull 4x2
D: Incline leg press 3set
E: Strict pull ups 3set
F: Straight bar oh triceps extensions 3set