Open 24.1

5x

-10 HS-steps (against the wall/ wall facing)
-1min rest

6-6-6-4-4 reps

tempo 32X2 (3s jarru alas, 2s pause pohjassa, X terävästi ylös)

Go every 3:00

Planks for 4 minutes (unbroken)

2 rounds:

30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

For Time :

24 GHD sit up with med ball
12 Hang power clean 70/50kg
3/2 Legless rope climb

TC 5

35' Liit One @ Assault runner moderate pace

Other perform 1 Round of:

Treenaaja __________________________ Kuntoilija

A)
15m Dual DB OH lunges (7.5m x2)
12 Dual DB renegade rows
9 Dual DB Up & Downs
6 Dual DB Power cleans

B)
15m Handstand walk (or adapt)(7.5m x2) / 15m Bear walk (7.5m x2)
12 T2B / K2E-Leg raises
9 Dual DB front squats
20"sec Back exension hold

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

A) build up heavy 5's
B) 4 x 5 reps @85% from heavy 5's

Go every 2:30

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x3 @81-84%
2,5-3min rest between the sets

B) 5/3/3/3 pull-up
Rest 2min

C) 3 rounds for quality
10-12 push-up
12-15 banded pull-down
8/side bulgarian split squat (weighted)

Clean
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 75%

Push press
1 x 3 @ 60%
1 x 3 @ 65%
2 x 2 @ 70%

Front squat
4 x 3 @ 70% - 3 sec on the way down, controlled on the way up

Accessories
3 x 5 RDLs @ 70% of 1RM deadlift
3 x 20 heavy KB swings to eye line only