00-02 8 back squat
02-05 bike easy bace

05-07 8 db bench
07-10 ski easy pace

40min amrap
Round starter 50du
30cal row
10 thrusters 30kg
30cal ski
10 wall ball
30cal echo
10 front rack lunge 30kg
Round finisher 20burpee over bar

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

OHS/SNATCH BALANCE

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

BikeErg Interval
20 Sec Sprint (105+ RPM)
40 Sec Easy
20 Sec Sprint (110+ RPM)
40 Sec Easy
20 Sec Sprint (115+ RPM)
40 Sec Easy
20 Sec Sprint (120+ RPM)
40 Sec Easy

3x (4 Min Hard (85-90 RPM), 2 Min Easy)

4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)

2 Sets:
2 Min Mod (70-75 RPM)
90 Sec Mod (80-85 RPM)
1 Min Hard (85-95 RPM)
30 Sec Hard (95-100 RPM)
2 Min Easy Easy Recovery “Spin”

Open 23.3 Pre-test

3 x 5 Romanian deadlift

3 x 20 sumo good morning

A1.
EMOM 5
1 snatch + 1 OHS

A2.
E1.5MOM 8
1 snatch 65-85%

For time:
10-1 reps for time:*
Power cleans @70% of Your 1RM
*Between each set 200m Run (Or Row) (9 sets total)

5 min Rest, then:

"JT"
21-15-9 reps for time:
HSPU / Push-ups
Ring dips / Banded
Push-up / Knees push-ups

5 min Rest, then:

10-1 reps for time:*
Deadlifts @70% of Your 1RM
*Between each set 15/10 cal Bike (9 sets total)

5 min Rest, then:

"Strict JT" **
21-15-9 reps for time:
Strict HSPU
Strict dip
Push-up

**In this one. We have 3 options:
A) If I could handle strict movements but not in this volume:
We will mix strict and kipping. Starting with strict and switching to kipping.
9-6-3 Strict HSPU, Strict dip, Push-up. and rest of the reps in KP (Set of 21 will be: 21 (9 Strict HSPU + 12 HSPU), 21 (9 Strict dip + 12 KP Dips) 21 Push-ups

B)If I could handle strict movements but not in this volume:
15-12-9 strict reps for time

C) Repeat "JT"