4 rds:
400M Run
15 Full Cleans 95/65
10 Step Ups (each leg) 95/65, 18/12

Recovery 15 min

Ski/row/bike

”Jerry”
For time:
Run 1600m
2k Row
Run 1600m
L2: (Run 800m/Row 1k/Run 800m)
L1: (Run 600m/Row 1k/Run 400m)
*No time cap

Overhead squat

5 x 3

For time, 3 rounds of:

20 DB snatch @25
400m run
20 burpees
400m run

A1) Clean EMOM

EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kg

A2) Power cleans

Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Accessory:

3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups

1) Kelkan työntö 10x10m AFAP!
Paino 2/3 omasta kehonpainosta.

2) 20min emom vuorotellen:
-bike/row/ski 10-15 cal
-Burpee 10-15

             Rest 3min

3) 3kierrosta:
-1min on/1min off, kulmasoutu tyhjällä tangolla

Bench press 4x4x75%

Strength: back squat: 5-5-3-3-2-2:

WOD:
4 RFT

15 GHD sit-up
20 Box Jumps @ 24”/20”

10' AMRAP:
2,4,6,8,10...
Thrusters (40\30kg)
Burpees Over the Bar