Rest Day and Open 22.3 +++? to be announced at this evening.

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, bs-%, rest btw sets 3-4min

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for front squat
4x3-5 (increasing weights)

Workout

A) Front squat
5x4 @77%+
Rest 3min
Start with 77% 1RM and work up in sets if feeling good or stay with the same weight.

B) 3 rounds
6-8 strict chest to bar chin-up
8-8 double DB press
2min rest

C) 3 rounds for quality
30-60s wall sit hold
10-15 seated DB press
10-15 DB lateral raises

14 rounds For Time with partner:

500/400m Bike
5 power clean
7 pull ups

IGYG

TC30

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack lunges @22,5/15kg
4. Min : 12 push ups on dumbell

A: Squat snatch without hip+ double squat snatch
B: Squat clean+ low hang squat clen+ double split jerk
C: Emom 7’: bear complex :1 power clean/1 front squat/1 push press/ 1 back squat/ 1 push press

For Time [10min CAP]:
90 Burpees to Target (15cm)

On the Minute [Starting at 0:00]:
1 Robe Climb

Strength/skill:
front squats 4x4

A) Push
4-5 rounds
1x Squat clean
2x Front squat
5x push press
Between sets:
10x KB Lunges
10x Toes to bar/ Knees to chest

B) Intervals
4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min