100 min

1.WL
A. EMOM10:
1 snatch, build up
- 32.5 kg - 52.5 kg

B. Every 3 minutes x 4
2 x 1 Power clean into 1 Push jerk
x 75-80 %/ 1-1.5 reps in the tank
- 47.5 50 52.5 52.4

B. EMOM7
1 Below the knee squat clean + 2 High box jumps
- 40 45 50 55 60 62.5 65 kg

2.CTB
EMOM10:
1) 6 CTB
2) easy bike

Alternate movements with a partner:
3 Rope declines OR 2 Rope climbs OR 1 Legless rope climb
10 Wall balls
12 KB swings
150m Run

RestDay!

For time: “Grace”
30 Clean & Jerks

For quality, but minimal rest
60 Bench Press 100/60kg
60 Strict Pull Up
split as you want

For time:
3 rounds
Ring row 12
DU 24/ single 48
KB swing 32 (16 kg/ 12 kg)

Time cap 12 minute

For time: “Pirate Helen”
500m Row
21 KB swings
3 Rope climbs

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

10-15min easy pace warm up
*
4-6rounds
Machine intervals 2min On/1min off
1) bike
2) row
3) ski
4) echo

90s easy/30s moderate
*
5-10min easy pace cool down

Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

40 - 60 minutes Row, Bike Or Run @ Zone 2