For time:

Partition as you like:
100 wall balls 9/6 kg
200 KB swings 24/16 kg
3,6 km hill trail run or 300/240 cal row

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 3 Wall Walk + 10 T2B + 1 Legless Rope Climb

On min 20, 24, 28 and 32 complete:

- 10 Pull Up + 15 V-ups + 2 Rope Climb

1) Lifting

A) E3MOM X6

• 1 Clean Pull + 1 Hang Clean + 2 Split Jerk (Build Up)

B) E2MOM X6-8

• 1 Hang Clean + 2 Split Jerk (Build to days heavy)

2) Squats

Front Squat 5x5 @75% from 1RM
-Rest 2 min between sets-

CF AMRAP

Amrap 12

• 15 Cal Echo
• 10 Power Clean @42.5kg
• 8 Bar Facing Burpee

Deadlift

3 x 4 @ 82-86%, Rest 3:00 between sets

Romanian Deadlift 3x6 @ 80kg

LÄMMITTELY
Nilkan aktivoinnit + liikkuvuus
Rangalle liikettä
Lantion ja lonkan availut ja aktivoinnit

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 perhosvatsa

Above knee

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug:

Jerks

A) Going every 90 sec x 5 sets:

• 3 Push jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

B) Going every 90 sec x 5

• 3 Split jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

Push Strength

Bench Press

• 3x5
• 1x Max

1st Set: @60%
2nd Set @70%
3rd Set @75%
4th Set Max Reps @80%

Metcon
W/Partner YGIG Full Round or W:R 1:1

6 Sets:

3 Sets Of:

• 75 DU
• 15m HSW (7.5+7.5m)
• 20 Cal Row

Into,

3 Sets Of:

• 8 Shuttle Run (7.5+7.5)
• 16 Cal Echo bike
• 30m DB Single arm OH walking lunges @45lbs/20kg

5 Sets:
1 Power Snatch + 1 Pause Snatch Balance + 1 Pause Snatch
- Build by feel, but goal is to go heavy!
- 3sec pause in the bottom, for both movements
- Rest as needed btw sets