A: 8min emom
3x prowler push
B: Bench press 10x5, Amrap sista setet rpe 7
C: Front squat 3x5 sista setet amrap
D: 10min amrap burpees

E2M for 16min
2x Snatch@moderate weight ca75-80%
+
15-12-9
DB thrusters
Strict pull ups

Amrap 10
20 mountain climber
20 superman
20 reverse lunge
20 sit up

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

C. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min

For time

• 500 m run
• 50 double unders
• 50 Wallballs
• 500 m run
• 50 double unders
• 40 Wallballs
• 500 m run
• 50 Double unders
• 30 Wallballs
• 500 m run
• 50 Double unders
• 20 Wallballs
• 500 m run
• 50 Double unders
• 10 Wallballs

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

RCVR(30)
walk, stretch, yoga, bike, rest

Finisher
50 abs of choice

Build to Heavy 6

EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
ja/tai

CORETREENI 2-3 kierrosta,
kesto 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmöt

CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

Maastaveto 5 x 5 x 85%

Työntöotteella penkkipunnerrus

6 x 4, samat painot kuin viime viikolla

Dippi telineessä 4 x 8

1 Bearcomplex
2 Power snatch
3 C2b
4 Thrusters
5 Power clean
6 T2b
7 Push Jerk
8 Hspu
9 Box jump
10 Bar facing burpees
11 Devilspress
12 Frontsquat walking lunges

40/60kg