150 min
WU for 20 min

1.BCTB
- BFLY x 35
- BCTB x 20 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
2x85% 45
1x87-90% 47.5
1x92-95% 50
2x80-82% 42.5
3x75% 40
- New set every 3 minutes

B. Snatch pull (2 s. pause below the knee)
4x2
"1 reps in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x1+1
"1 rep in the tank"
- 42.5 45 47.5
- New set every 2 minutes

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 8 barbell hip thrust 70 kg
3. 4+4 One leg jump to low box/plate pile - rogue bench

AMRAP 3x10

AMRAP10 - core
20 superman
20 vatsarutistus
20 kantakosketus puolelta toiselle
20 lankussa kierrot

AMRAP10 - yläkroppa
10 rengassoutu
10 punnerrus
10 kulmasoutu
10 hauiskääntö + pystypunnerrus

AMRAP10 - alakroppa
10 yhden jalan sjmv
10 air squat
10 stepperin/boksin ylitys
10 lonkan koukistus

140 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25

2.Weightlifting
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
x70-75% / rir 2
- New set every 3 minutes
- 55 55 57.5 57.5 kg

B.Clean pulls (normal tempo)
- Not done

C.plit jerk > push jerk
3x2x "2 reps in the tank"
- New set every 3 minutes
- 55 57.5 60 kg

3.Conditioning
A. AMRAP4
1 round of "DT" 70/50 kg > 45
5 Bar facing burpee
Reps: 2 rnds + 1 DL = 65

Rest 2 minutes

B. AMRAP4
1 round of "DT" 60/45 kg > 40
6 Bar facing burpee
Reps: 2 rnds + 5 DL = 71

Rest 2 minutes

C. AMRAP4
1 round of "DT" 50/35 kg
7 Bar facing burpee
Reps: 2 rnds + 4 DL = 72

*1 round of "DT" is:
12 Deadlift
9 Hang power clean
6 Jerk

4.Accessory
- Not done

1.) Raaka Rinnalleveto +Työntö saksaamalla (työnnön pysäytyksellä) 5×1+3 korotellen
2.) Raaka Rinnalleveto +Työntö saksaamalla 5×1+3 @75%
3.) Takakyykky 5×4 @75% 1toisto pysäytyksellä
4.) Vyö kyykky 3×10
5.) Pallo takareisi juttu 3×10

RestDay!

A,
Complete as many rounds as possible in 9 mins of:
9 m sandbag bearhug carry @50/35kg
3 Sandbag Ground-to-Over Shoulders
9 Air Squats

B,
For time:
50 Thrusters @43/30kg
300 Double Unders
50 Wall Balls @9/6kg
300 Double Unders

Goal: sub 14 mins

C,
For quality:
Monostructural Cardio, 10 mins
3x6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
Lateral Lunge Hold, L 1 min/R 1 min
3x6 Eccentric Dumbbell Pull Overs, pick load

Monostructural Cardio- easy pace bike or row
Eccentric Bulgarian Split Squat + Rock Backs- 6 secs lowering
Lateral Lunge Holds- L 45 secs-1 min/R 45 secs-1 min
Eccentric Dumbbell Pull Overs- 6 secs lowering

A,
2 Power Clean & Jerks, pick load (60-65%)

Every 1 min for 10 mins.

B,
5 rounds for time of:
10 Strict Toes-to-rings
Farmer Carry, 24/16kg, 100 m
50 Double Unders
goal: sub 12 mins , quality, easy pace

C,
For quality:
Sled Drag, pick load, 400 m

A,
2 Power Snatches, pick load (60-65%)

Every 1 min for 10 mins.

B,
3 rounds for quality of:
10 R Single Arm Dumbbell Snatches, 22,5/15kg
10 R Suitcase Lunges, 50/35 lbs
10 R Single Arm Dumbbell Thrusters,
20/17 Bike Erg Calories
10 L Single Arm Dumbbell Snatches,
10 L Suitcase Lunges, 50/35 lbs
10 L Single Arm Dumbbell Thrusters

C,
3 rounds for quality of:
8 L/8 R Eccentric Pigeon Squats
4 Eccentric Pull-ups
Alternating Deadbug, 30 secs

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

3x max reps / 3min
50%