Every minute on the minute:
0-3min 3 Pwr Clean
3-6min 3 Pwr Clean + 1 Front squat
6-9min 3 Pwr Clean + 2 Front squat
9-12min 3 Pwr Clean + 3 Front squat
12-15min 3 Pwr Clean + 3 Front squat + 1 Jerk
15-18min 3 Pwr Clean + 3 Front squat + 2 Jerk
18-30min 3 Pwr Clean + 3 Front squat + 3 Jerk

@ max 55% of 1Rm Clean and Jerk (if efficient technique)

3 x 5

@50 % 4sec pause at the bottom!

For Time
50 Cal Row
50 Du
50 Air Squat 20/15kg
50 Box Jump 24/20"
50 Push Up
50 Burpee
50 GTOH 20/15kg
50 T2B
50 OH Lunges 20/15kg
50 m Bear Crawl

Find daily 3 rep Technical Max!

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Arms bending
-Loosing full foot contact with the floor
-FAILING!

4 x 1250m

@ -5sec of avg 5K TEST

YGIG

3 Rounds
YGIG / Heavy Quality
12 + 12 Landmine Press
12 + 12 Landmine Pull
(add weight to previous week)

EMOM 45

(40sec ON / 20 sec OFF)

1) 6-12 WB 9/6kg
2) Plank Hold
3) 8-12 DB Snatch 22,5/15kg
4) Singles
5) Rest

HR 60-70%

RX:
50 bicep curls (2x15/22,5kg DB)
50 banded tricep kick backs

• Try to do as many reps unbroken as possible, quick recoveries!

3 attempts to establish a 1 RM
Snatch 1-1-1
Clean&Jerk 1-1-1

** merkattuja kisanostoja 3kpl. Lähestymiset ja lämmittelyt erikseen.

5x8 Strict Pull ups