45 min amrap:
800 m run or 65/50 cal row
15 med ball cleans 9/6 kg
30 double unders
800 m run or 65/50 cal bike
25 KB swings 24/16 kg
20 alternating box step ups
10 burpees

1) PRESS STRENGTH

A) E2.5MOM X6:
-2 Strict Press @75-85% From 1RM
*3sec jarruttava alaspäin

B) 4 SETS OF:
-8-10 DB Bench Press
rest 90s
-8-10 Bent Over Row (Barbell)
rest 90s

2) ENGINE

EMOM X24:
1) 12 Cal Echo
2) 15 V-Up
3) 5 SB Clean @50kg
4) Rest

3) ACCESSORIES

3-4 ROUNDS FOR QUALITY:
10-15 Lu Raise (5KG Plates)
10/10 Gorilla Row
1 Set of Parallette Push Up (2-3 RIR) Rest as Needed

Emom 12
1: 8/8 weighted reverse lunges
2: max strict pullups
3: max cal erg

Rest 3 min

Amrap 15
50 squat
40 alt db hang clean and jerk
30 situps
20 shoulder to overhead
10 d-ball clean

LÄMMITTELY
3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Muscle clean
3-4) 5-10 Front squat
5-6) 4-6 Split jerk
7-8) 3 Rive & työntö

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Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 60% painosta ja nouse kuormissa 90% asti.

Maastaveto (3s paussi säärellä),
5 x 2 @ 80-85%

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BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Vinopenkki käsipainoilla, 3s paussi ylhäällä
8/8 Askelkyykky taakse (tanko niskassa)
10-12 Leuanveto tai vaakatalja neutraalilla otteella
10-12 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Power cleans
3 Push jerks w/ pause @ receiving position

pull over skills

Every 90s, 5 rounds
1-5 pull overs
10-16 db snatches

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

3:00 on - 1:30 off x6 w/ partner, YGIG, divide anyhow - alt. btw a & b:
a) 30 double db bench press - 26/20 cal row - amrap db bench press
b) 30 DL - 26/20 cal other machine - amrap DL

E3mom 30min

2x hang power snatch
1x hang squat snatch