Clean Pull + Power Clean ( Hang under knee )

Set 1 : 1 + 1 @ 50%
Set 2 : 1 + 1 @ 55%
Set 3 : 1 + 1 @ 60%
Set 4 : 1 + 1 @ 65%
Set 5 : 1 + 1 @ 70%
Set 6 : 1 + 1 @ 75%
Set 7 : 1 + 1 @ 80%

Go Every 1:30

AMRAP 32
- 12 plate ground to overhead @20/15kg
- 8 burpee to plate
- 12 abmat sit ups
rest 1min
-12 air squats
-8 lunges @20/15kg plate (overhead)
-12 kettlebell swing @20/16kg
rest 1min

5 rounds for time of

• Bike 1,600 meters
• 30 single dumbbell hang clean and jerks
• 30 push-ups

♀ 35-lb DB ♂ 50-lb DB

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling

Barbell cycling

3 rounds for time:
10 deadlift
8 hang power clean
6 front squat

RX 40kg

Rest / Optinal recovery session
Easy/recovery pace
250-500-750m of
rowing
ski erg
running on assault runner

then

Functional body building for accessory/ body maintenance work
2 sets of:
8-12 reps each side
windmill (tee varovasti eilisten sumomaven perään 5kg)
db row
single arm military bench press
use 5-15 kg weights
rest 2-3 min bwn rounds

2 sets of
8-12 reps each side
weighted cossack squats
single leg weighted hip bridge
single leg calf raises
rest 2-3 min bwn rounds

Choose 2-3 upper and lowerbody mobility drills to do today evening .

5 RFT:

1000/850m Row
30 Wallballs 20/14p

CAP 40

Strict chin ups 3x10

3 kierrosta max 5 rpes

A: Snatch 8x3@light weight
B: Deadlift 5rm
C: DB FC Lunge walk 3x16steps