Alternating back and front squat. Every 90 sec.

EMOM 8
3 Touch & Go Power Snatch
Moderate weight.

20' AMRAP
5 C2B (hard version of pull movement)
10 wall ball
15 KB swing @ 24/16kg

Rest day

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 40 (singles)

2.WL
A. Jerk lowering practice

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

C. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg

3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg

Unbroken karsinta
RE-test JOS haluaa parantaa tulostaan. (HUOM, hyvä olla lepopäivä alla ennen tätä tai jopa kaksi)

Suoritetaan juoksevalla kellolla:
0:00-6:00
AMRAP6
12/10 cal row
12 thruster 40/30kg
6:00-8:00
LEPO
8:00-13:00
Etsi maksimi sarjaan
2 x hang squat clean
(Tankoa ei saa pudottaa alas toistojen välissä)
13:00-28:00
Aikaa vastaan:
10 bar over burpee
30 leuanveto
10 bar over burpee
25 t2b (varpaat tankoon)
10 bar over burpee
40 ohs
10 bar over burpee
25 t2b (varpaat tankoon)
10 bar over burpee
30 leuanveto
10 bar over burpee

Strict Overhead press
Pystypunnerrys 6x3
Lapaleukoja 6x3

Quad Blast: 1-3 round
25 x ilmakyykky
24 x askelkyykky
24 x hyppyaskelkyykky
15 x kyykkyhyppy

Rest day, total workouts of the week 9 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength -
Squat - 2450 kg

Gymnastics
MU - 55
BMU -
BFLY - 120
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:25
Avg. hours asleep - 7 h 30 min
Avg. cals/day -

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

WRK(18)
WRK for 18:00 minutes
4 push ups
6 seated alternating press w/two second hold
8 russian twist(2 count)
10 reverse fly
20m shuttle run x6

Finisher
1:00 chest opener