4 x 5min - 3min rest between sets.
alt. a & b
A) ergo @70-75% effort
B) 8 kb swing + 4 burpee over kb + 10 sit up

Rpe 3-3.5

TEKNIIKKA
2kb rive+työntö
Tempaus

15min AMRAP
- am.heilautus x 20
- 1/2 tempaus, hidas alas x 10+10
- vaihtopunnerrus x 10
- vaihtosoutu x 10

6min EMOM
- thruster x 12
- abbmat sit up x 20

6min EMOM
- ak. taakse x 20
- jalkojennosto vatsat x 15

With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

REST DAY

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-

A: Hip squat snatch+ doubles hang squat snatch
B: Power clean+squat clean + double split jerk
C: Emom 7’: 4x Clean pull @100% of clean

Emom 6
1. 6 + 6 pistol squat (scale slow box/bench pistol squat)
2. Rest

Bradley

10 rounds for time of

• 100-m sprint
• 10 pull-ups
• 100-m sprint
• 10 burpees

Rest 30 seconds

Compare to 110817.