Clean pulls to target
4 x 2 @ 105% of 1RM clean

Jerk dip & split jerk
5 x 2 @ 80% of 1RM jerk

Clean & jerk
5 x 2 @ 78% of 1RM clean & jerk

Strict press
5 x 5 @ 70% of 1RM strict press

Accessories
Leg extension 3 x 10 @ 8RPE
Hamstring curl 3 x 10 @ 8RPE
Goblet squat with KB 3 x 10 @ 9RPE

A,
Every 1 min for 15 mins, alternating between:
20/17 Row Calories
15 Toes-to-bars
5 Shuttle Runs, 15m

Shuttle Runs- 7,5m down and back

B,
For quality:
50 L/50 R Banded Split Stance Good Mornings
50 Banded Face Pulls
100 Banded Leg Curls

Accumulate the total reps in as few sets as possible.

Use a red or blue mini band for all movements.

• Ring MU, only good strict rep(s)

• Kipping Ring MU, only good strict rep(s)

• Bar MU, only good strict rep(s)

• Kipping Bar MU, only good strict rep(s)

• Kipping Pull ups/C2B, only good strict rep(s)

• Butterfly Pull ups, only good strict rep(s)

• Double Under, only good strict rep(s). Do only unbroken length of sets.

• Single leg squat, no shoes / mobility for this.

• Hand Stand Push Up, free standing.

• Hand Stand

Odd week, select the first one and in even week the second one. Perform only good reps and technique.

EMOM15
1. Row 25s max calories
2. Echo bike 25s max calories
3. Rest

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Core EMOM6
1. 20s hollow hold
2. 20s russian twists
3. 30s sigle leg V-ups

TEST 3A
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts
5 cleans
3 shoulder-to-overheads
TEST 3B
Begins immediately upon completing Test 3A.
After the final 1-minute rest in Test 3A, athletes will have 5 minutes
to establish a max freestanding handstand hold.
Time cap: 5 minutes

A,
Hang Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 4

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
10-15-20 reps, for time of:
[ 1 Kettlebell Clean + 2 Alternating Kettlebell Reverse Lunges ], 24/16kg
Strict Pull-up

Goal
Sub 12 min

C,
For quality:
50 Knees-to-elbows

Every time you break complete:
Double Kettlebell Front Rack Hold, 24/16kg, 20 secs
Complete in as few sets as possible.

Amrap 40'

. Push up x30
. Front squat x20 (52kg)
. Push press x20 (52kg)
. GHD sit ups x30

A) Amrap6

3 power cleans
5 pull-ups
6 box jump-overs

B) Amrap6

3 squat cleans
5 toes to bars
6 box jump-overs

Swimming
300m warm up different drills. note : forgot to strech at home so didnt feel that
good to start. So remember to strech and do some active warm up before hitting pool.

wod
2x25m, alt time with partner
3x50m alt time with partner
1x100m alt time with partner
free style swim / rest 20/50/1.30 bwn sets if No partner.

2x50m rintauintia ja 1x100m (55 and 2.01)

cool down ja väliverrat mukaan noin 150-200m.

For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb