3x5 at 80-90% of your 1RM

Split jerk
5x2 75-85%

“Nasty Girls”

3 Rounds for time:

50 Air Squat
7 Muscle-up
10 Hang Power Clean 60/40kg

RPE 4 to 5

Target <10min

Tailoring Options:
Ring MU→ Jumping MU or decrease rep scheme 
HPC→ decrease loading

Ergo Conditioning week 2

2 min bike erg meters
1 min rest
2 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min
-"vauhtikestävyystreeni" tehdään pareittain niin, että toinen aloittaa soutulaitteesta ja toinen pyörästä.

EMOM 12

Hang power Clean + Power Clean TnG

Building HEAVY Complex OTD.

For time!
21 hang power clean 40/30
15 wall ball
12 burpee over bar
15 hang power clean
12 wall ball
9 burpee over bar
12 hang power clean
9 wall ball
6 burpee over bar

1 1/4 Front Squat: 3RM. Rest 2:00

• Option: Front Squat work up to a moderate set of 5. Rest 90s.

20 Min AMRAP

3 Strict Pull Ups
6 Strict ring Dips (scale to box or push ups)
9 Deadlifts 100/70Kg
12 KBS American 24/16kg

Metcon (quality)

4 rounds for quality and minimum rest:
3 minutes of turkish get-ups
2 min calories bike
1 min rest

M: 15kg N: 10kg

Work up to heavy 3-pos. Squat Clean
(Clean + Hang Clean + Hi-hang Clean)