AM: 45 min
1 min walk/1 min run
6.55 km, 7.00 min/km
HR 129/156

PM: 145 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 11 x 2
- MU x 27

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Clean and jerk
5x1 @ 62.5 kg

B. Clean pull + Floating clean pull
4x1+2 @ 62.5 kg

Back Squat

6 x 4 x 85% - 90% 4 RM

SO 3:00

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

For time
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

On the Minute: 20 Double Unders

KILOS
22.5/15

🎲🧩🎭♟♣️

“The chief is dead”
5 rounds
4min amrap
3 power clean 60/40kg
6 Push ups
9 Air squats
12 DL 60/40kg
1min rest between rounds
Pick up each round where you left off

3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over head

Rx 50 kg/ 35 kg

Rest 2 minute between rounds

In 5 min :
50 goblet squats ( KB or DB )
Remaining time AMRAP burpees

2 mins rest

In 5 min :
50 sit ups
Remaining time AMRAP DB snatches (alt)

2 mins rest

In 5 min :
50 reverse alternating goblet lunges
Remaining time AMRAP box jumps

2 mins rest

In 5 min :
50 single arm DB thrusters (25/arm)
Remaining time AMRAP Cal row

• 5-5-5-5-5-5 of:
BB Push Press
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (X231 tempo = X concentrica esplosiva, 2 sec pausa in alto, 3 sec di
eccentrica, 1 sec di pausa al petto)

5 rounds for time:
400m Run
35 DU
10-8-6-4-2 Snatches
Weights:
Rounds 1-2: 50/35kg
Rounds 3-4: 55/38kg
Round 5: 60/42kg

Scaled: 60-68-75% of 1RM Snatch