12min, 45sec ON/ 15sec OFF, max reps
Box jumps: 60cm
Push Ups

AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg

Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
20:00 AMRAP
-10x overhead hammer strikes L/R per side
-10x tire flips
-10x Sandbag #65 breecher toss over tire to in-out jump
-10x ring rows
-10x banded pushups
-10x transverse hammer strikes L/R
-10x medball slams

Finisher
5:00 max effort
-2x 25m offset KB farmers carry
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x 2ct flutter kicks
-25x back extensions

3 rounds
10 cal bike or row
10 shoulder taps
0:30 handstand hold
5 banded pull apart

Strict press
Every 1:30 x 5
10-8-6-4-2

*increasing weight each time

Benchpress
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

For time
10 power snatch 50kg
20 bar facing burpees
10 power snatch 50kg
30 back squat 50kg
20 bar facing burpees
10 power snatch
40 pull up
30 back squat 50kg
20 bar facing burpees
10 power snatch 50kg

Rest day

8km run

Clean & Jerk
2 kierrosta:
3 x rinnalleveto+ylöstyöntö saksiin @60%
2 x rinnalleveto+ylöstyöntö saksiin @70%
1 x rinnalleveto+ylöstyöntö saksiin @80%

*Sarjat 2.5 minuutin välein. Yhteensä 6 sarjaa nostoja.