Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

2.SPP (Conditioning)

A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181

REST. 8 Minutes

B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/183

3.15 min assault bike

Mobility

Alkulämmittely ja mobility

Kaaripitotabata

Työntö saksiin harjoittelua, kepillä tai tangolla

Wod: 2 kierrosta 30sec on 30sec off
Askelkyykky
Takaburpee
Olan kosketus lankussa
Luisteluhyppy
Ristilinkkari

Loppuvenyttelyt

6 Intervals*

• Choose a single modality from below options: 1) 400m Run 2) 500m Row 3) 1000m BikeErg

1-minute rest b/t repeats

Goal. Your aim is to run/row/bike each interval at your fastest, repeatable pace (given the short 1-minute rest).

Tip. IF you are not sure how fast you can go, this workout is a great opportunity to explore that. In this case, start a little slower on the 1st interval, then build up from there ( = go faster each interval) over the next 2 intervals until you should be at your pace on the 3rd interval.
This will give you a better chance of success vs. going too hard (that temptation is always there) on the 1st interval and not being able to recover.

30 minutes For load:

8-12 Dumbbell Bench Press
8-12 One Arm Dumbbell Row ( each )
15 Hanging Knee Raise ( strcit )
8-12 Banded Triceps Pull Down

For Time:
150 Wallballs 9 / 6 kg to 10/9ft.  

On the Minute [Starting at 0:00]:
30 Double Unders

AMRAP 20:00
50/35 cal bike (sub 60/48 row)
50 single dumbbell hang C&J 50/35
50 single DB overhead reverse lunges
50 deadlifts 135/95

2-2-2 with 20kg
2-2-2 with 22kg

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.