For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

4 sets:
400m Skillmill Run
15 Cable Lat Pulldowns – Neutral Close Grip
:30 Hollow Hold
- Rest 1min btw sets

Joka alkava 4min x 6
Vaihdellen A ja B.

A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee

find a daily heavy 1RM

Deload week - less load and shorter sessions to keep moving ready for retest week

Power clean, power clean & push jerk complex
5 sets of the complex @ 65% of max clean and jerk

Front squat
6 x 3 @ 65%

Split jerk from the rack
5 x 2 @ 70% of max split jerk

Optional accessories
Every 4 mins x 3
10 Romanian deadlift
15 Cal ski
50ft Waiters carry each arm

3 Rounds
6x 5min (30 min)
A)

Row 30/25cal

20 Up down box step up

B)

10 Ring row

15 Swing @ light

20 Air squat

80m Sled (light)

Rpe 3-4

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4 min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

Front Squat

5 sets of 5

Working time 18 minutes.