6 rounds each:
500/400m Comfortable/moderate
250/200m Fast

Switch after each set. So its 500+500, 250+250, etc.

Back squat,

5 x 3, 75 %

EMOM 10' OF:
10 PUSH UP
10 DOUBLE DB HANG POWER CLEAN
2×22.5/15 15/10

Lepohommia

Monday

Tuesday 28th August 2018

PRESS / SUMO DEADLIFT*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 6

Heavier than last week. The last rep or two of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 1. No hook, no switch.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 3 of 8

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For Time:
21-15-9
Calories Rowed (or Bike 15-9-6)
Burpees

Post time and Rx to comments.

Superkids tabata x 2

20 sek työ, 10 sek lepo

*roikkuminen
*rogueblokille hyppely

(8 min)

PAUSING JERK DRIVE

5 Sets of 2 Pausing Jerk Drives

Set #1 – 2 Reps @ 60% of 1RM Clean and Jerk
Set #2 – 2 Reps @ 65% of 1RM Clean and Jerk
Set #3 – 2 Reps @ 70% of 1RM Clean and Jerk
Set #4 – 2 Reps @ 75% of 1RM Clean and Jerk
Set #5 – 2 Reps @ 80% of 1RM Clean and Jerk

Clean pull 4 x 3