Sumo deadlift 3 RM, then sets with 90-80-70% (choose reps)

For Time:
30 Clean and Jerks 61 / 43 kg 

*Repeat from 4.16.19 

Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

Workout
2x50m swim @mod/fast, rest 15s
2x50m pull, rest 15s
2x50m kick, rest 15s
rest 3 min
5x100m (moderate, mod/fast, fast/sprint, mod/fast and moderate) 3rd swim should be the fastest of the day

Invictus June 17 2014

16 E2MOM
3 POWER CLEANS
3 FRONT SQUATS
3 PUSH JERK

3 RFT
30 KB SWING
20 POWER CLEANS
10 PUSH JERK
5 HSPU/ HS HOLD 30"

5 Rounds:

5 Burpees
15/10cal
5 Burpees

*Rest 1min between rounds

Skill:
a, kipping pull up
b, legless rope climb progression

3 rounds “Lynne”
for Max Reps
Bench Press (bodyweight)
Pull-Ups

80m sprint
1 legless Rope
70m sprint
1 Rope
70m sprint
1rope

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.