Day 2
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
8-7-6 -> 67.5 kg
21

Shoulder Press 3 sets x 5 reps
6-5-8 -> 32,5 kg
19

Power Clean 5 sets x 3 reps
5-6-6-6-8 > 35.0 kg
31

15min EMOM:
3x Clean, add weights after 5min

10 x joka 1,5 min
odd: 3 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 L-sit rope climb / 3 jaloilla

FOR TIME :
21-15-9 REPS OF
CLEAN 25/50
RING DIP

For Time

Row 2,000m
42 Thrusters 42,5/30
42 C2B Pull-ups
Row 1,000m
30 Thrusters 42,5/30
30 C2B Pull-ups
500m Row
18 Thrusters 42,5/30
18 C2B Pull-ups

00:00 - 03:00
- Rm Clean.
03:00 - 12:00
- 21 Thrusters @43/30 kgs.
- 15 Pull ups.
- 15 Thrusters @43/30 kgs.
- 12 Chest to bar pull ups.
- 9 Thrusters @43/30 kgs.
- 9 Bar Muscle ups.
- Time remaining: Max cal row.

snatch 3,3,3,31,1,1

65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3

For time

• 1000m row

• 72 Double unders

• 10m Handstand walk

• 5 Legless ropeclimbs

• 10 Deadlifts 120kg

• 10 Clean and jerk 80kg

• 72 Double unders

• 10m Handstand walk

• 4 Legless ropeclimbs

• 8 Deadlifts 120kg

• 8 Clean and jerks 80kg

• 72 Double unders

• 10m Handstand walk

• 3 Legless ropeclimbs

• 6 Deadlifts 120kg

• 6 Clean and jerks 80kg

• 1000m Row

rest day