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For time:

120 Push-ups
*12 Towel pulls everytime you take a break

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WARM-UP:
2-3 rounds
5 Push-up to downward dog
10 Thoracic rotation

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Rästi

Alkulämmittely ja mobility

Takakyykky 5x5

Wod
21-15-9
Pallolla rive kyykkyyn
Leuka tai rengassoutu

Core

Loppuvenyttelyt

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

150 min
Warm up 20 min

1.HSW
- 20 m

2.Bfly
- 40 reps

3.CTB
- Kip CTB 2 x 4
- Bfly CTB 6 x 1

4.BMU
- 5 reps

5.Hang squat clean from mid thigh + Jerk
Build to heavy 3+1 for the day

6.Barbell cycling
Every minute on the minute for 10 minutes:
3 Power cleans (Touch n go) @ 85-90% of 2)
- 5x47.5 1x50 4x52.5

7.Accessory
2 sets:
10 Jeffersons curls
10 Reverse snow angels

21-15-9

C&J
*jos jerkki sattuu niin clean

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Strength

A) 4x For Quality:

• 10 GHD Nordic Hamstring Curl

rest 60s

• 30m SB Bearhug Carry

rest as needed

B) 4x For Quality:

• 15-20 GHD Hip Ext.

rest 60s

• 45/45s Copenhagen Plank

rest as needed

On the 2:00 x6:
3 @77%
1 @87%
3 @80%
1 @90%
3 @83%
1 @93%

For time:
100 x push up

AMRAP30

15 cal Soutu
15 Burpee pull up
15 Boksihyppy