Rest day

60 min massage

Alternate B1/B2

B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

3 rounds for time:
8+8 KB clean + lunge 24/16kg
8 pull ups

Front squat 1x93% + 4x4x85%

4 sets of
2 Power clean + 2 push jerk

4 x (2x(1+1))

A.
2 rds:
Run 200m (easy)
5 Walk out + Push up
10 Air squats

2 rds:
Run 200m (hard)
4-8 Clean + jerk
Rest 1min...

• Stretch...

B.
3 rds for time:
800m Run (8x100m)
21 Power Clean & jerk (w/ DB's/KB's)

• 1 kb/db: 30 x Clean&jerk)
• skaalaa juoksua tarvittaessa esim. 600m tai 400m.

Incline press

10 rounds for time

12 cal assult/row
6 burpees
9 abmat situps

Strict JT

21-15-9
SHSPU
Strict Ring dips
Push ups

EMOM
1. 10 kcal row
2. REST
3. 11 kcal row
4. REST
... Until failure