Warm-up 00:30 / 00:30 x 8:
1) Good morning / Hang clean pull
2) bench press
3) Hang muscle clean / Hang power clean
4) FS / Hang clean

Every 2 mins x 7 (moderate to heavy):
1 clean pull + 1 Hang power clean + 1 High hang squat clean

Every 3 mins x 4 (RIR 3):
10 military bench press

EMOM 6 min:
1) 8-10 DDB thruster (22,5 kg)
2) 8-10 DB snatch (22,5 kg)

Power Clean & Jerk

A) E90SEC Untill Days Technical Heavy

• 1 Power Clean & Jerk

B) 1min On/2min Off X3:

• AMRAP C&J @70% From days max

Squats

A) Back Squat

• 3x3 @85%

B) Front Squat

• 2x2 @80%

*rest 3min between sets

Metcon

For Time:

• 40 GHD
• 40 Cal Row
• 40 DB Snatch @35lbs
• 40 Cal Ski
• 40 T2B

Accessories

3-4 Rounda For Quality:

• 10-15 No Feet Muscle Snatch
• 10-15 Banded Face Pull
• 45-60s Chinese Plank

5 sets of 8 reps:
• Bent-over Barbell Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

Pull up 3x6

10 min EMOM:
• 4 Front Rack Lunge (2/2)
• 4 Push-ups
• 4 Ring Rows
Recommended weight: 70%1RM

3-4 sets
5-8 squat jumps
- rest 60s between sets
- räjähtävät hypyt

Squats

A) FS 1RM Test

• Build Up To Max 1RM

raskaat nostot esim. 92% -> 98% -> 101-105%
*pitkät levot minimi 3min

B) Back Squat

• 4x2 @80-85%

Clean & Jerk

E3MOM X5:

• 12 Cal Echo
• 15-12-9-6-3 C&J

1st round: 30kg
2nd: 40kg
3rd: 45kg
4th: 60kg
5th: 65kg

Accessories

A) Core

3x2min On/1min Off:

• 10 V-Up
• 8 T2B

B) 3-4 Rounds For Quality:

• 15/15 Weighted Calf Raise
• 30-45s/leg Copenhagen Plank

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 90 sec perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

Push & Pull

A) Weighted Chin Up

E3MOM X6:

Set 1-2: 6 Weighted Chin Up
Set 3-4: 4 Weighted Chin Up
Set 5-6: 2 Weighted Chin Up

B) EMOM 12:

1: 30 Heavy DU
2: 3-5 Wall Walk Complex (3 push up + 1 wall walk)
3: Max Reps Rope Climb
5: Rest

Metcon

4 Sets Of:

• 800m C2 Bike
• 18 T2B
• 15m HSW
• 10 Devils Press @2x35lbs
• 15m DB OH Lunge @1x50lbs

rest 2min between sets

Optional Accessory

3-4 Rounds For Quality:

• 15-20 Bent Over Plate Reverse Fly (2x2.5kg)
• 10-15 DB Skull Crusher
• 1 Set Deficit Push Up

*rest as needed

Engine

2 Rounds @Z2

• 5min Row
• 5min C2 Bike

Into,

4 Sets Of:

• 15 Burpee Box Jump Over
• 15 Cal C2 Bike
• 25 KB Swing
• 25 Cal Row

-rest 4min between sets-