105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg > 20 kg
Power snatch 25 kg > 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

4 x 3 min AMRAP, rest 2 min

A.
10 DB hang clean & jerk (alternating)
10 Box jump

B.
10 DB snatch (alternating)
10 Burpee

4 Rounds for quality, go every 2:30.

1 Rope climb
10 Pistols, alt

EMOM 12 min.
1: 6/6 kettlebell snatch
2: 12 target burpee
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell thruster
2: 12 box jump over
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell front rack lunge
2: 40 “ gun walk @15/10kg plate
3: 15/12 cal. bike/row/ski
4: rest

REST DAY

A) 2 Rounds:
1:00 Row @ easy pace
10 DB Goblet Cossack Squats
8/arm Single Arm DB Strict Press
10 Scapular Pull-Ups

B) 2 Rounds:
:45sec Row @ moderate pace
5 BB Front Squats
5 BB Thrusters
10 Kip Swings
5 T2B or 5 Knee Raises
3-5 Strict Pull-Ups or 10 Ring Rows

C) Clean and Jerk Primer
1-2 Rounds of light weight
3 Deadlifts
3 Power Cleans
3 Hang Squat Cleans
2 Split Jerks

Build up to about 80% of goal for day *just make it feel snappy
1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

D) Test run @43/29kg
5 FS
5 T2B
5 Thrusters
R: 30sec
5 FS
5 C2B
5 Thrusters
R: 30sec
5 Front Squats
1-3 BMU
5 Thrusters

“Holleyman”

30 rounds for time
5 wall balls 9/6 kg
3 HSPU
1 power clean

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

Tunneilla tehdään pientä liikettä silmät kiinni ja keskitytään omaan sisäiseen maailmaan.
Tunti päättyy loppurentoutukseen.
Kesto n.90 min

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min