Find heavy single in 20min

Warm up: olkapääjumppa (ohjelmoitu)
Push Press 4x6

Every 3 minutes for 24 minutes

15 cal ass bike
6 power clean & jerk

Begin at 40% and increase weight with 2-3%

140 min
Warm up 20 min
1.MU
- Skill drills
- MU 8x1 + 1x2
- MU + HTR 7x1+1
- 17 MU

2.HSPU work:
A. 3 sets:
Max effort Bottom of HSPU hold
- Back to wall
- 2 2 2 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU - 4 4 5
45 s Shoulder presses w/ stick - 5 5 5
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6+ @ 60kg
- Rest as needed
- Last set 8 reps

4.Strength
A. 3 sets:
8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
6-10 (Banded) Glute ham raises - 6 6 6
- Rest 60-90 s between sets-

4 Rounds

Amrap 9
rowing 9 cal
assault bike 9 cal
shuttleruns 9×10m
*burpees 9 reps *

Rest 1 minut

Every 2 min 2 split jerk x5
concentrate technique

AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.23 min/km
HR 124/155

PM: 135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. EMOM10: 2 Snatch
%
1-4 minutes: 65-70% - 38 kg
6-7 minutes: 70-75% - 41 kg
8-10 minutes: 75-80% - 44 kg

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 52.5 kg

4.Accessory
EMOM9
1. 20 + 20 s. side plank hold
2. 40 s Max reps DB squat snatches - 25 lbs
3. 8 TNG snatch grip deadlift x75-80% snatch 1RM - 44 kg

10 kierrosta aikaa vastaan:

• 10-9-8-7-6-5-4-3-2-1 rinnalleveto kyykkyyn (N 40kg / M 60kg)
• 10cal BikeErg
• 10-9-8-7-6-5-4-3-2-1 penkkipunnerrus (N 50kg / M 80kg)
• 10cal SkiErg
• 10-9-8-7-6-5-4-3-2-1 maastaveto (N 70kg / M 100kg)
• 10cal soutu

Skaalaus:
Rive ~50-60% kehonpainosta
Penkki ~70-80% kehonpainosta
Mave ~90-100% kehonpainosta

5 Rounds for time

• 10 Pullups
• 20 Push ups
• 30 Air squats
• 15 cal @ Assault bike

1 minute break between rounds

You have a break between each round - Go all out on the movements and the bike and use the break to get ready for next round

Your score is your total time

4 rounds for time:
6 double dumbell push press 16/25kg
6 box jump 50/60cm
10 push-up
10 air squat