Maastaveto 3x2 (50-60-70%)

Pukkiveto 3x3 (75-85-95%)
-noin 10cm ”pukit”

Sivutaivutukset 3x20-30 / puoli

Reverse Hyper 3x20-30
-kevyt/palauttava

Bench press 3-2-1-1

emom 12 minutes

4 power clean
4 push jerk

Rest day

100 air squat
80 Walking lunge
60 jump squat
40 jump lunge
20 pistol

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 40 (singles)

2.WL
A. Jerk lowering practice

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

C. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg

3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings
10 DB press

Strength and skill
Every 2:30 x 4
Max effort strict pull-ups
10 ring rows straight after pull-ups

12 Min AMRAP

9 Pull Ups
12 OHS
6 C2B Pull Ups
12 push ups
@52.5/35 kg

For Time

1k Row
40m HS Walk/ 6 open standard wall walk
60 DB Snatch
40 Box Jumps
60 Wall Balls
@22.5/15
@60/50cm
@9/6

8 rnds
12 sumo deadlift high pulls
10 jandrelease pushups