Spartan 300 FT:

25 Pull-Ups
50 Deadlifts (60/42,5 kg)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (60/42,5 kg)
50 Kettlebell Clean-and-Press (16/12 kg) (25/Arm)
25 Pull-Ups

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Floor wiper = while lying on the ground, press the barbell above your chest and tap your feet from bumper to bumber. Both bumpers = 1 rep.

Find a heavy, but technically good 9RM Deadlift

Bench Press

3 x 10

First Set moderate, Second Heavier, Third Heaviest

2 x 5 AHAP

Rest 2 minutes between sets.

( 2 x Hang Squat Clean ) + Jerk

6 x ( 2 + 1) @ 70 - 80% (Jerk)

Sendoff 2:00

EMOM10
1 squat clean @up to 90-95%.
Start at 60-65%.

Nousevilla painoilla 90-95% asti jos tuntuu hyvältä. Toistot pitää pysyä teknisinä. Ei faileja.

E1.30M x 4

3 squat clean @70-75%

Ideana kehittää liikkeen taloudellisuutta sekä opetella nostamaan hieman väsyneellä jalalla sekä hengästyneenä.

A) Front squat
3 x 6 x 65% / rest 2 min

B) Back squat
1 x max reps -2 @ 65%/1RM front squat

C) 3 rounds / YGIG
8-12 rower hamstring curls
15 tempo calf raises (3030)

4x
New round every 4th minute

Each for time
15-20/12-15 Cal.
9x Shuttle Runs
15 KB Swings 24/16kg

2 Rounds :

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatch
3 hang squat snatches

4x6 Back Squat @65-75%

Row 42.195m for time!