C&J

A) E90SEC X8

Set 1-4:

• 3 Position Power Clean & Jerk (floor, low + high hang)

Set 5-8:

• 1 Squat Clean & Jerk

*Setit 1-4 vähän kepeemmillä (drop and go)
*Setit 5-8 päivän raskas

B) EMOM 10

1: 3 Power Clean & STOH
2: 3 Squat Clean & STOH

@45-50kg

Squat

Uus proge, katotaa miten toimii

Back Squat:

A) Build Up To Days Heavy 1RM @RPE 8

B) 5x5 @75%

Front Squat:

• 4x4 @70%

Optional Accessory

3-4 Rounds For Quality:

• 5-10 Ab Wheel Roll Out
• 10-15/side Medball Russian Twist Wall Throw
• 30-45s/side Weighted Side Plank

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

Partner wod (YG,IG)

AMRAP 10'
200m Partner Run
30 Goblet Squat @16/12kg
20 SA KB Clean
10 Synch. SA KB Push Press (5/5)

Rx+: @24/16kg

Rest 2 min

AMRAP 10'
200m Partner Run
30 Wall Ball @6/4kg
20 Burpee Over Medball
10 Partner Medball Sit-up

Rx+: @9/6kg

Rest 2 min

AMRAP 10'
200m Partner Run
30 Ring Row
20 Box Jump @60/50cm
10 Synch. Hanging Leg Raise

Rx+:
Kipping Pull-up
Toes-to-Bar

One set of three reps

EMOM12 (x6)

A) 10 Ring dip
B) 10 Ring row

25min Amrap, paritreeni

Pari 1 tekee pyörää
Pari 2 tekee 30 kyykkyä+30 askelkyykkykävely @20kg säkki
Vaihto kyykkyjen jälkeen
Tulos kalorit

Back Squat
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

Pause push press

3 x 3 @ RPE 7, go every2:00

Wu, 3rds

:30s machine
10 air squats
3 inchworm to push up
3+3 spider
10 scap push up
10 shoulder taps

Parin kanssa:

1000m row
2 rds for each:
10 db goblet squats
10+10 db push press
5 burpee over db

2000m bike erg
3 rds for each:
10 ring row
5 push ups
10 mountain climbers

1600m echo
4 rds for each:
12m farmers carry @2x kb

AMRAP 15

10 + 10 One ARM Kettlebell Thrusters 16/12kg
20 Kettlebell Swing 16/12kg
20 Wallball Shots

• Rest 60 seconds between rounds -