Lifting

1) E2MOM X9:

Set 1-3: 3 Power Clean + 1 Hang Power Clean @70-75%
4-6: 2 PC + 1 Hang PC @75-80%
7-9: 1+1 @80-85%

*Jos tuntuu hyvältä niin ota päälle parit ykköset.

2) Clean Pull 4x2 (E3MOM) @110-120%
*1s Pause Polven Alapuolella

Squats

Pause Back Squat (1s pause in bottom)

-4x4 @80%
*Rest 3min between

Into,

2x8 @65-70% (no pause)

METCON

4 SETS:

• 500m Ski
• 10 Squat Clean @45kg
• 3 Rope Climb
• 10 Shoulder To Overhead @45kg
• 3 Wall Walk

-Rest 3min between-

ACCESSORY

Pulling:
A) 3-4 Rounds For Quality:

• 1 Set of Banded Pull Up (Vireo Kumppari. Pitää olla alkuun helpohko. Pitkä sarja)
• 15/15 DB Hammer Curl

B) 3-4 Rounds For Quality:

• 20-30 Banded Tricep Ext.
• 10-15 Inverted Ring Row

4 intervals, alternate A1/A2

A1. AMRAP 6

8 Deadlifts @ 102.5/70kg (225/155lbs)
8 Handstand push-ups
8 Box jump overs, 24/20″
8 Toes-to-bars

A2. AMRAP 6

BikeErg @ 105-110%FTP20

– Rest 3:00 between intervals –
Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts)

DB seated box jump

3 x 3, go every 1:30-2:00

You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height)
– Use DBs no heavier than 5-10% BW in each hand
– IF you’re nervous that you might miss the jump, you can do these as DB squat jumps

3min AMRAP 2x

6 one arm db snatch
12 burbee

Molempien amrappien jälkeen 3min palauttava soutu

6x4 bench press

5 rounds for time
400m run
15 burpees over bar (lateral)
10 clean & jerks 50/35kg

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#
Goal: 6-8 min.

Bench press 5x3