AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single
- 55 65 70 77.5 kg

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

On the 4:00 x 4 Rounds:

3 Power Snatches @70kg
80 Meter Sled Sprint +10kg
5 Power Clean and Jerks @85Kg

Low hang clean pull 3x5

7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

10 min emom split jerk

2 reps every minute

0:00 - 5:00
HS walk practice

5:00 - 10:00
3 Strict C2B
3 Deadstop Strict HSPU

10:00 - 15:00
5 Strict TTB
10 Pausing Hip Extensions

15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (ylhäällä pito)

EMOM 5

max. m käsillä kävely/ boksin ympäri x1

4-5 rounds

2 bench press
Rest 90sec
2 pull up

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
4/4/1=:30 work :30 rest
4 rounds-4 movements-1 minute of work/rest
rope slams
turkish get up
side shuffle-sprint
db strict reverse fly tempo 2-2

Finisher
50 around the worlds
:30 chest opener
1:00 child's pose

10m Inchworm Walk
10m 4-Step Walk video