40 Single Unders
10 Hollow Rocks
1min. Plank cor Hold

Source: Travel Wods (wod generatod app)

Build up to 1rm
From the ground up to down: slow, then on down position accelerate and finish in power clean

40 minuutin hölkkä/60 minuutin pyöräily

Split jerk + push jerk from split position
Build to 1rm

Clean & jerk 1rm

Friday

4 min Tabata
DB Hang Squat Clean
1 min Rest
4 min Tabata
Toes to Bar
1 min Rest
4 min Tabata
DB Squat Clean

Weighted pull-up - Broad jump

Workout
- Weighted pull-up 5-5-5-5-5 reps
- Broad jump 3-3-3-3-3 reps

Notes
- Establish a max broad jump during your warm-up.
- Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

Squat Clean, find 1 RM

10x25kg
10x25kg
8x30kg
8x30kg
6x35kg
6x35kg
4x40kg
4x40kg
2x45kg
2x45kg

110 min
Warm up for 20 min
1.GS
A. EMOM8: HSPU x 4

B. HSW practice for 15 min
- 30 m.

C. Bfly pull up practice for 20 min
- 7 8 7 6 7 6 6 6 = 50 reps

D. TTB practice for 5 min

2.Conditioning
A. Every 3 minutes for 5 rounds:
8 Toes to bar
10 DB Clean and jerks 2 x 25 lbs
14 Cal row
Times: 1.52, 1.52, 1.48, 1.46, 1.43

3.Strength
A. 15 min to find 3 RM Stationary dip

B. 3 sets:
8-12 Banded face pulls
8 Cuban press complexes
20 GHD Back extensions
- Slow and controlled