5 x 2 x rinnalleveto + 2 x ylöstyöntö

3 x 6

3 x 6

Stopilla etukyykky 3x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85% 2x1+1@90% (+1+1@90)

Snatch balance 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90)

1. Conditioning

AMRAP 3:00

(50kg)

• 50 DU
• 15 Power Cleans

Rest 3:00

AMRAP 3:00

(60kg)

• 40 DU
• 12 Power Cleans

Rest 3:00

AMRAP 3:00

(70kg)

• 30 DU
• 9 Power Cleans

2. Gymnastics Conditioning

EMOMx20

• Odd: 30 DU
• Even: 6 Kipping Deficit HSPU

(you choose the deficit)

4x2 @85%

4 rounds
1 deadlift 150kg/115kg
100m one hand farmers carry 32kg/20kg

6 rounds for time of:
100 kg deadlift, 5 reps
10 box jumps, 24/20" box

5 rounds for time of:
100-meter sprint
10 Squat Thrustets, 115/75
15 kettlebell swings, 70/ 53
100-meter sprint

Rest 2 Minutes

1. Front Squat
   3×2 @ 80%
   1×1 @ 83%, 86%, 89%, 92%

2. Barbell Conditioning
   On the Minute x 5:
   5 Touch and Go Squat Cleans
   Same weight across.

3. Conditioning
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (155/105)
   15 Burpee Box Jump Overs (24/20)
   Rest 4 Minutes
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (135/95)
   15 Burpee Box Jump Overs (24/20)
   Rest 4 Minutes
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (115/80)
   15 Burpee Box Jump Overs (24/20)

4. Bike Conditioning
   8 Rounds:
   15 Seconds Max Effort
   1:45 Recovery Pace

5. Gymnastics Conditioning
   For Quality:
   30 Strict Chest to Bar Pull-ups
   30 Strict Handstand Push-ups
   30 Strict Pull-ups
   30 Push-ups
   30 Ring Rows
   30 Strict Ring Dips