Warm Up

50 - 100m Easy

Main Swim:

25 x 50m Swim

Rest 1:00 Between

Cool Down 50 - 100m

5 RFT:

1000/850m Row
30 Wallballs 20/14p

CAP 40

Hang clean - dropping down into a squat with a 1 second pause in the catch
3 @ 70% of max clean
3 @ 73%
3 @ 75%
3 @ 77%

Push press
3 @ 50% of max clean
3 @ 55%
3 @ 60%
3 @ 65%

Back squat
4 @ 65% of max squat
4 @ 70%
4 @ 75%
4 @ 77%

EMOM/6 to finish - aim to build load across EMOM
1. 5 bench press
2. 10 gorilla row

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

CLEAN + FRONT SQUAT + PUSH PRESS
5[2+2+2]@kevyt pal 2min

CLEAN + CLEAN Above Knee + SPLIT JERK
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Top-down Z-press:
5x5 - RIR 0-1 on the last set.

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches 30/20kg
5 scaled wall walks
50 single-unders
12 snatches 42,5/30kg

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches 52,5/35kg

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches 60/40kg

On The 3:00 x 7 rounds

200m Run with Medball 30/20p
12 toes to bar
9 Deadlift 85/60kg

Result total working time.

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

Barbell high pull 3x12 reps