Deadlift 3x5@50-60-70%

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

2-3 min light cardio
1+1 min glute smash
1-2 min pigeon pose strech
1+1 min hamstring strech

30 min Ergo

ja 30 min huoltoa

3 Rounds for time of:

50 Air Squats
14 Chest to Bar Pull ups
10 Hang Power Clean 50/35kg

If no kipping chest to bar pull ups yet, do strict ring rows instead.

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

"Omatoiminen WOD"

A.
- Clean pull: 3x3
- Tall clean: 3x3
- Tall jerk: 3x3
- High hang clean + jerk: 3x3

Rest 1-2min btw sets...

B.
3x Hang squat clean + 1x Split jerk x5
(@80-85%)

C.
Pause Front squat: 4x2 (@75-80%)
(2s. Pause)

D.
Accesory work:
3 rds:
10-20Ghd sit up
6-8 Bench press
10-20 Ghd back extension
6-8 Bent over row

Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

A: Halt power snatch – power snatch – snatch 3x2 @max with good form
B:Slow motion clean pull – power clean @80% of power clean
C:Front squat triples T:43x2 @75%