20s On, 10s Off for 4 mins
Air Squat
As many reps as possible
Result is your worst round.
10s rest in bottom of the squat.

6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Set #1 - 60%
Set #2 - 65%
Sets #3+4+5+6 - Build to a heavy.

Resting as needed between sets, the aim is to stay on the lighter side today.

row 2000 meter

20s On, 10s Off x 8 Rounds
As many reps as possible
Result is your worst round.
10s rest in bottom of the squat

Thursday
Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs

1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard!

5 rounds of continuous movement of

• 2 legless rope climbs, 15-ft. rope
• 20 controlled, slow AbMat sit-ups

1) Kipping Movement Practice

• For 10-15min, practice kipping movement (options below)

*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY

• 10-20 Banded Hollow Lat Pulldown
• 20m Hand-over-hand Sled Pull
• 1 Set of Deficit Push Up/Normal Push Up

*rest as needed

(1.5 miles) x 1

Lämppä Leikkiä ja mobility

Istumaannousu tabata 6x 20/10s

Metcon 12min
4x seinäpalloa
1x patjan ympäri käsillä kävely
5× burpee

Loppuvenyttelyt

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done