1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted. Results in separate section on today's WODconnect.

2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…
- Put the back squat result in this section of WODconnect

3) Barbell RDLs: 4 x 6-10. Rest 60s.

10-30 Shoulder Taps,
1-3 Rope Climb
10/10m single Arm Farmers Carry,
20-50kcal Row/Airbike/Ski

Handstand Walk

*practice

1 x 800m juoksu
1 x 400m juoksu
1 x 200m juoksu
1 x 100m juoksu
90sek lepo vetojen välissä. Yksi megalähtö klo 18.

What about your hip flexors. Are they actually tight or just weak? Do the tests shown in the video and act accordingly:

• If your hip flexors are tight, spend 5 minutes stretching them
• If your hip flexors are weak, spend 5 minutes strengthening them

EMOM 12:
1: 4 x press
2: 8 x push press

Power Clean
12min emom (4 rounds)

Touch and Go

1) 6 reps @55-60% of 1rm
2) 4 reps @60-70%
3) 2 reps @70-80%

Load 3 bars if you can, so you don´t have to play with the loading.

Overall RPE 4

EMOM 10

(1) EMOM 5
5 Touch and Go Power Cleans, start medium and add weights

(2) EMOM 5
3 Touch and Go Power Cleans, countinue and add.

Press 3-3-3-3-3

1 Clean + 1 Push jerk + 1 Front squat + 1 Split jerk