15min emom

1) 7x Power Clean
2) 7x Shoulder to over head
3) 7x Clean&jerk

Touch & Go if you can.

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

WRK(21)
On the 3:00 x7
100m run
28 jump rope/hvy rope/double unders
7 dumbbell/sandbag/barbell hang clean and jerk

Finisher
100 flutter kicks
1:00 butterfly stretch

Pendlay Row 5x8 (noin 40-50%, räjähtäviä)

Suorinjaloin mave lattiasta 5x5 (kevyt/noin 50-60%)
-LANTIO!!!

Sivutaivutukset 5x20 / puoli

Band-pull-aparts 4x15
-2s stoppi rintaan

For time
4 km airbike
150 du
10 round di Cindy
Cindy=5 pull up 10 push up 15 squat

Deadlift

5 x 5 @ moderate weight.

Go every 3:00

A,
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
Teams of 2 - for time:
50 Box Jump Overs, 60/50cm
70 Deadlifts, 102/70kg
50 Box Jump Overs,
70 Toes-to-bars
50 Box Jump Overs,
70 Front Squats, 70/47kg
50 Box Jump Overs,
70 Pull-ups

Complete in teams of 2.

One person works at a time. Break reps up any way you want, but you must finish one exercise before moving to the next.

Goal: Sub 21 min

C,
3 rounds for quality of:
10 L/10 R Paloff Press, pick load
10 L/10 R Lateral Med Ball Toss, pick load
10 Slam Balls, pick load
Rest 1:30

20min emom: 1 squat snatch 80% for heaviest of the day

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, bike....just move

Finisher
50 kneeling crunch
1:00 IT stretch

Concept2 SkiErg2 3km

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes