C&J

E2MOM Till days heavy

• 2 Clean & Jerk (Drop and go)

*start @70% and build up

B) Clean Pull

• 3x1 @110-120% (1s pause below knee)

FS + Back Squat

5 Sets:

• 5 Front squat *rest 30s
• 8 Back Suat

*rest 3min
*alota kevyemmällä ja korota settien edetessä

Metcon

AMRAP 7

• 21 Toes to bar
• 15 Overhead squats @40kg
• 9 High Burpee box jump overs

Accessories

A) 3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Hip Flexor Raise
• 10-15 Sliding Hamstring Curls

B) 3-4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 10/10 KB Side Bend
• 20-30 Russian Twist (w/plate)

Every 2'min x 8 Rounds: Building to challenge (From rack):

1 Push Press
1 Push Jerk
1 Split Jerk

50-60min PK Run

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Lunge Flow
Work through 2 rounds of the flows on the video.
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
50m Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets

Endurance

2x20min AMRAP in Pairs

A) 20min AMRAP

• 500m Ski/Row
• 40m Burpee Broad Jump
• 100m Farmers Carry
• 40 WB

-Rest 4min Between-

B) 20min AMRAP

• 500m Row/Ski
• 60 Weighted Lunges (Stationary)
• 30 1-arm Devils press
• 60 V-Up

*Split reps as wanted

Skills
+emom7

Metcon 9min AMRAP

6m HSW tai 2 WW
15 Thrusteria 30/45kg
60 DU
15 Bar facing burpeeta

Back squat @. 65-70% 4 x 8
Front squat @ 60-65% 3 x 6
Tempo goblet squat ( 3132) 3 x 10
90/90 hip stretch + ankle mobility drill

RestDay!

You go, I go per round.

RX:
8 Rounds: (4 rounds of each)
15/10 Cal row
15-18 Wall ball @9/6kg

Scaled:
8 Rounds: (4 rounds of each)
12/8 Cal row
12-15 Wall ball @9/6kg

TC 12min

RPE 4-4.5

Huom! Tavoite tehdä wall ball UB.