10min emom
2 Clean and jerk 65% from your 1RPM.

2 min on/1 min off
2 min on/1 min off
2 min on/1 min off
3 min on

7/9 cal echo bike + 9/11cal row
20 pull up (split)
Amrap synchro db snatch 15/22,5

Scaled: kipping knee raises, 10/15 db

Clean & Jerk
2 kierrosta:
3 x rinnalleveto+ylöstyöntö saksiin @60%
2 x rinnalleveto+ylöstyöntö saksiin @70%
1 x rinnalleveto+ylöstyöntö saksiin @80%

*Sarjat 2.5 minuutin välein. Yhteensä 6 sarjaa nostoja.

Rest day

AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg

AMRAP 20
3-6-9-12-15…
Cal Row
Burpee over rower

Basic Condition 45 min

Any Ergo 50 Calories
6 Back Squat 65%

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

Alternate A1 / A2

A1. Push press – 4 to 6 x 4 @ 78+% (2-3 RIR), rest 1:30 before B2

A2. Strict chest-to-bar pull-up – 4 to 6 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before B1

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold