RestDay!

Pendlay row 4x6 reps

For time

5 Rounds

40 Double-unders
4 Power snatches @ 61/43kg (135/95lbs)
4 Wall walks

– Rest 1:00 –

5 Rounds

8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
8 Chest-to-bar pull-ups
8 Burpee box jump overs, 24/20”

– Rest 1:00 –

5 Rounds

12 (cal) BikeErg
6 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)
12 Wall balls @ 9/6kg

Target time. < 28:00 (including rests) Time cap 33:00

Overview. Three workout mash-up. You get 1:00 to recover between the parts (big exhales, breathing with hands on knees for 1st 0:15, then flush your mouth with some carbs and get ready for the next piece). If you can keep a steady pace and keep moving, you’ll get a good time.
Pacing. As this is a longer workout, your main focus is on staying consistent from round to round on each piece. If you can keep all movements unbroken (aside from power snatches as quick singles) and pace using the transitions as your breaks. Keep an eye on your breathing/HR so you don’t push yourself too hard too soon. Save some kick for the final part

Bench press 5 RM, then max reps @ 90 %

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EILINEN tai

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

A: snatch max, then 3x1 @~95%

B: clean & jerk max, then 3x1 @~90%

C: Frontsquat AMRAP @c&j max

3 rounds for time:
1,2 km hill trail run or 2000/1500 m row
40-30-20 med ball cleans 9/6 kg
20-15-10 dual DB push presses (15/10 kg)

Muscle clean primer
3 x 3 empty barbell

Jerk dip & split jerk
5 x 1 @ 85% of 1RM split jerk

Clean, hang clean & front squat - build to a heavy complex

Back squat
1 x 8 @ 65%
1x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Optional accessories
DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
CORE TREENI 2-3 kierrosta,
kesto n. 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmöt

TAI
Kevyt tekniikkatreeni n.60min
Tee alkuun valinnaiset lämmöt

---

CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN I-A-I
2. KNEE CRUNCHES
3. GOOD MORNING + PUSH PRESS On the toes
4. STRAIGHT ARM PLANK KNEE TUCK
5. REVERSE LUNGE OH
6. STRAIGHT ARM PLANK KNEE TUCK
7. REVERSE LUNGE OH
8. RUSSIAN TWIST

---

TEKNIIKKAA:
SNATCH + NINJA SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min

SNATCH + SNATCH Above Knee + OHS
5[1+1+1]@kevyt pal 2min

POWER CLEAN + CLEAN Above Knee + SPLIT JERK molemmat
5[1+1+1]@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min