Wu: Easy swim for 200m
A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

Power Clean

A) 3 Sets (Above knee from blocks)

• 1 Power Clean (E2MOM) 70-75%

B) 3 Sets (Below Knee from blocks)

• 1 PC @80-85% E2MOM

C) 3-5 Sets (From floor)

• 1 PC @85+% E2MOM

Clean Pull

• 4x1 @110-120% *rest 2-3min

Front Squat

• 4x5 Tempo FS @3s Down, 1s pause in bottom

Metcon

4 Sets Each For Time:

• 10 Clean and Jerk @45kg
• 15 Bar Over Burpee
• 20 T2B

-rest 2min between sets-

Accessories

A) 4 Rounds For Quality:

• 10/10 1-Leg DL (2x DB)
• 45-60s Spanish Squat Hold

B) 3-4 Rounds For Quality:

• 10 Strict T2B
• 10/10 1-arm Banded straight arm lat pull down

For time:
1,2 km hill trail run or 2000/1500 m row/ski

then
10 rounds:
6+6 single DB push press 17,5/12,5 kg
6 T2B
15 m DB goblet walking lunges (7,5 m + 7,5 m)

then
1,2 km hill trail run or 2000/1500 m row/ski

AMRAP 8

3-6-9-12-15..... Handstand Push-ups
6 Dumbbell Box Step Overs 24"/20"

DB´S 22,5/15kg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

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POWER CLEAN + SPLIT JERK
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, jerk-%, rest btw sets 2min

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RDL *jerk-grip - no shoes, toes straight forward
5@50%, 5@60%, 3x3@65-70%, jerk-%, rest btw sets 2min

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SUPERSET: 3 rounds, quality
12x 1-ARM BANDED TRICEPS PUSHDOWN
12+12x DB FRONT RAISE + LU RAISES
12x DB HAMMER CURL

Rest as needed

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video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

video: DB FRONT RAISE

video: HAMMER CURL 0:42

A: Drop snatch + 2x snatch balance up to heavy from rack
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

Hang squat clean 5x3 reps

5 sets:

1 Legless rope climb
15 Calories Row
30m D-Ball Bear Hug Carry 60/40kg

Rest 2:00 Btw Sets

20-25

30min for quality, rest as needed:
8-12 bench press
90s machine
8-12 reverse grip Yates row
90s machine
6-8 + 6-8 sandbag bearhug box step up (60/50cm)
90s machine

RPE 6-8, by feel.

Warm up
3 sets
1:00 cardio (add speed each round)
5+5 suitcase deadlift
10 db snatches
8 kipping movements
8 kipping knee raises
4 barbell muscle snatches
:30 HS Hold

then metcon prep

Test some toes to bars in, get that hs walk / wall walk feeling and weight for power snatch. then before hitting workout do 1 set :
5 ttb + 5m hs walk/ 1 wall walk + 2 power snatches.