A.
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 Rnd
200mt run
3 Strict Pull-Up + 6 Pushup + 9 Air Squat + 12 Sit-Up

Barbell WU 2 rnd
Rnd 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Rnd 2 – 5 Elbow Rotations (from front rack) + 5 Strict Press + 5 Elbow Rotation
Rnd 3 – 5 Front Squat + 3 Thruster

Elbow rotation

B.
Ogni 3' per 12' (4set)
3 Clean + 1 Jerk
Droppare ogni clean, tranne l'ultimo

Set 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

poi

C.
Ogni 2' per 6' (3 set)
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 12' (6 set)
Front Squat

Set 1-2 = 3 reps @ 75-80%
Set 3-4 = 3 reps @ 80-85%
Set 5-6 = 2 reps @ 85-90%

E.
3rnd
60 W. Ball
30 Pull-Up
15 Box Jump

F.

5 RND
10 S. Press
12 TTB
Rest :90"

Amrap 15 of
25 du
20 front rack launges 50 KG
15 c2b
10 dumble snatch 30 kg

Triathlon

400m
17km
4km

Ladder +3
Overhead squat 40kg
Pullup

EMOM x 6

4 x overhead squat (you choose the weight)
max distance suitcase carry in 1 min (24/16 kg, left hand)
max distance suitcase carry in 1 min (24/16 kg, right hand)
plank hold for 1 min
2 min rest

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

---

Spend 20 min for
find your 1 rep technical max for
squat clean & split jerk
mark 3 of your best lifts

EMOM24

1. 5 x leuanveto vastaotteella (saa laittaa lisäpainoa jos haluaa ja jaksaa)
2. 10 x kulmasoutu tangolla
3. 5 x pystypunnerrus tangolla
4. 10 x punnerrus
5. 10 lisäpainoistumaannousu
6. Lepo

= 4 kierrosta yhteensä

Wod
Treeni
90 Double unders
30m DB suitcase lunge @22,5/15kg
60 Double unders
20m DB Front rack lunge
30 Double unders
10m DB Oh lunge

10 min Tc

Leukoja 5x5

4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest