5x3 Seated High Box Jump 80-100/60-80cm
- From the bench
- Rest 90-120sec

1x10 Clean (5 Tng + 5 Drop and go) 60%
1x10 Hang Clean (5 Tng + 5 Drop and go) 60%

1x6 Clean (3 Tng + 3 Drop and go) 66%
1x6 Hang Clean (3 Tng + 3 Drop and go) 66%

1x4 Clean (2 Tng + 2 Drop and go) 72%
1x4 Hang Clean (2 Tng + 2 Drop and go) 72%

Joka treenikerta lisää 2%

4 Rounds:
8:00 Moderate-Hard  
5:00 Recovery Spin

E1,5MOM’9
Build Clean up to 85-95%

Aloita alhaisemmasta prosentista ja lisää joka treenikerta tähdättyä painoa 2,5%

3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta

WU
3rds
8x lunge
8x sit up
8x up down

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

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(16)
Complete the following on the minute for 16 mins:
4 jing jang(5 yard suicide)
20 heavy jump rope
4 air squats

Finisher
1:00 six inch hold
1:00 butterfly stretch

Warm up(10)
3rds(10)
20 jax
15 plyo
10 knee grab

WRK(18)
WRK for 18:00 minutes
10 dumbbell hang cleans
20 dumbbell hop overs
10 sit ups

Finisher
1:00 plank
1:00 hamstring stretch

Lepoja / Huoltoa

WU
3rds
10x air squat
10x plank shoulder tap
10x sit up
5x burpee