CONDITIONING

EMOM x10

1) 5-10 Burpee Box over (facing)
2) 7-15 TTB

RPE 3 to 4

Target: unbroken TTB sets

Box Squat
- Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
- Regular squat stance, bar loaded on back
- Parallel or slightly below box.

1. Alkavalla minuutilla 5 min ajan (tangolla).
   1 maastaveto+1 korkeaveto riipusta +1 raakatempaus riipusta+1 valakyykky.

2. Alkavalla minuutilla 5 min ajan (kevyt paino).
   2 raakatempaus riipusta+2 alle meno niskaan takaa

3. Aina 2 minuutin välein 10 min ajan. Lisää painoa jokaisen sarjan jälkeen.
   1 Tempaus riipusta+1 Tempaus maasta+ 1 Valakyykky

For time
400m run
30 pull ups
30 db hang clean&split jerks (alt hand)
30 pull ups
400m run
time cap 15 minutes

Hang power clean + hang squat clean + jerk

12 rounds, every 1:30. Start about 50% of Jerk. Add more weight after every round. Go to Failure.

Sumo deadlift 3x5 (add 5kg to last workout)

Shoulder press 5x45%, 3x55%, 2x65%, 1x70%, 1+ 75%

1A) bulgarian split squats 4x(3+3)x40% of back squat 1RM
1B) negative pistol squats 4x(2+2) 10s down

10min leuanveto lisäpainolla, 3 toistoa alkavalla minuutilla.

Jack"
Complete as many rounds as possible in 20 minutes of:
52,5/40kg Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box/ 20 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").
At 2001