140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1, go. e. 90 s.

2.WL
Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9 Single, no misses!

3.Back squat
4x5 @ RPE 8
- 70 kg

4.Strength accessory
3 sets:
8+8 DB Three point row - 45 lbs
8-12 DB Seated press - 20 25 25 lbs

Four rounds of five ring dips.

7 kierrosta aikaa vastaan:

• 20 cal SkiErg
• 10/10 shoulder press kahvakuulalla
• 20cal BikeErg
• 10/10 hauiskääntö kahvakuulalla

Painot kommenttiin.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(24)
On the 7:00 x3
800m run + 1:00 min plank

Finisher
1:00 min six inch hold
1:00 min quad stretch

5 RFT
20 kb Clean and jerk
20 burpee box jump

Four sets of five kettlebell clean and jerks with KBs in both hands. Mark weight of single KB.

10 sets every 90s

2 power clean + 1 push jerk

60%->

4RFT

400m Run
10 Overhead Squats 42,5/30kg
10 CTB

Five sets of four chin ups. Add weight if needed.

100 rounds:
Air squat
Reverse lunge R
Reverse lunge L