A,
Week 2

Block Clean & Jerk : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds for time of:
20 Dumbbell Snatches @32/22,5kg
10 Back Squats 102k/70kg (from rack)

Goal: sub 12 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 Seated Barbell Good Mornings, pick load
20 Russian Twists, pick load

Rest as needed between rounds.

E90S for 15min
1: weighted pull up, Build up to 3rm in 5 sets
2: Banded Nordic hamstring curls x6-8
+
3 rounds
60sec Row for cal
30sec rest
60sec Kb swing
30sec rest
60sec DB Renegade row
30sec rest

WARM UP
10 min cardio

WORKOUT
Pump friday

5 rounds for quality

20 bicep curls. Change to other variations every round.
20 tricep pull downs with band
20 delt flys. Change to other variations every round.
60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

REST 60 sec after every round
Use heaviest weights possible.
COOL DOWN

10min light stretching and foam rolling. Relax and recover.

EMOM 15:
1.min HS Walk 2-10m
2.min 8 thruster, rest of time burpee
3.min rest

A) Amrap6

3 power cleans
5 pull-ups
6 box jump-overs

B) Amrap6

3 squat cleans
5 toes to bars
6 box jump-overs

6-6-4-4 AHAP

Go every 2:30

Tempaus

PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

Juoksuintervallit

3x1200m
3 min rest
-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Kimpisessä