• alkuasento
• lantion läpivienti
• highpull & allemeno

Jokaista vaihetta
6 x 4 toistoa

AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x34

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

A: weightlifting
Build up to heavy 3rm snatch Of today in 10 sets
B: strength
back squat 5rm of today
C: power endurance
14min emom:
Even: 10 power clean @61kg
Odd: 20/15 cal row
*Scale reps on power clean if you know you cant hold the number of reps through the whole workout. Add weight if you think it will be easy. Rowing should take 40-50sec.
D: gymnastic endurance
5 rft:
10 TTB
10 burpees

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

As Many Rounds as Possible (AMRAP) in 40 minutes
5 Deadlifts (70/50 lbs)
5 Hang Power Cleans (70/50 lbs)
5 Front Squats (70/50 lbs)
5 Push Presses (70/50 lbs)
5 Back Squats (70/50 lbs)

E2MOM’20
2 push press+2 split jerk

Build as heavy as you can keeping technique smooth.

5RFT
25 cal bike
30 cal row
400m run
12 wallball

Power snatch 6 x 2

10x5 of the following movements:
Strict Ring Dips
Strict Pull Ups
Push Ups

100 Situps

5K Row

10 min aikaa, etsi maksimi 3 x raaka rive