Power clean + push jerk

6 x 2+2 @ 70%, go EMOM

– Do each set @ 70% 1RM power clean and jerk
– Drop the bar after the first power clean

Mika

-15 wall ball 6-9kg
-15 v-ups
-15/12 cal row OR 13/10cal ski OR 18/15cal bike
-rest

550m juoksu
20 wall ball 10lbs
550m juoksu
25m kelkka työntö 40kg paino kelkkaan
550m juoksu
250m soutu
550m juoksu
20m burbee broad jump
550m juoksu
250m ski-erg
550m juoksu
25m kelkka veto 20kg paino kelkkaan
550m juoksu
50m farmers carry 2x16kg kb
550m juoksu
25m db lunges 2x10kg db

Tc 60min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E2MOM16

Back squat

3x3
2x2
3x1

2x3x84
2x2x88
Eksentrinen 98kg

4 rounds for time:
- 400m run
- 10 strict pull ups
- 6 power cleans 60kg
- 400m run
- 6 strict hspus
- 2 rope climp

Choose one of the options for the day

A) Option 1 – Long bike

1 hour Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Long run
8 – 10km* Run @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

T2B tech
Kipping HSPU tech

Accessory
3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press