CLEAN from the blocks

4x2 @75%

• polven päältä

Deadlift 3x2

Every 3 minutes until failure, complete 2 rounds of

• 3 toes-to-bars
• 3 kettlebell swings
• 25-foot kettlebell walking lunges

♀ 35 lb
♂ 53 lb

Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Rounds

80 box step up
70 kb swing kb20kg
60 sit up
50 push press kb 16kg
40 burbee

8 min E2MOM:
• 8-6-4-2 Deadlifts
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

Merkkaa yhteispaino.

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

9 sets of Power Clean:
Set 1: 2 @60-65%
Set 2: 2 @65-70%
Set 3: 1 @70-75%
Set 4: 2 @65-70%
Set 5: 2 @70-75%
Set 6: 1 @75-80%
Set 7: 1 @80-85%
Set 8: 1 @85-90%
Set 9: 1 @90-95%
- Rest 2min btw sets

1km run
80m burpee jumps
1km run
1km row
1km run
100m lunges
1km run
100 wb