4 rounds for time
21/18 Calorie Row
15 Hang Power Cleans @52.5/35kg
12 Push Jerk @52.5/35kg
9 Burpee Box Jumps w. step down @ 61/51cm

• Goal: Sub 5 minute rounds taking strategic breaks so you can beat the cap.
• Rx+: 60/42.5kg
• TIME CAP = 20:00

Split jerk 2x3x60%, 2x3x70%, 3x2x80%

3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
then
2 rounds
10 scap pull ups
5 kip to swings
5 air squat + 5 squat jumps
5 up downs
10 db snatches (light/moderate)

test todays workout movements and get ready for them in 5-10 minutes

L-Sit progression drills circuit
20 Single leg lifts
10 Double leg lifts
10 Hip lifts
10 Sigle leg hip lifts
10 Slide backs
Repeat 1-3 rounds

YGIG FOR TIME

150 T2B
150 KBS 24/16kg

TC 15min

10 sets
3 Front Squat

Go every 90sec
70%++...Work up to heavier sets

15m HSW (2×7.5m) 3-5 wall climbs
5 squat cleans 80/50kg

Kipping, butterfly technique.

Then

12 Min EMOM;
1. 5-15 pull up
2. 5 75/60 cm box jump.

Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
with miniband :
15+15 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then
2 rounds with barbell
3 high hang power snatch + 3 hang power snatch + 3 power snatches
rest 1 min bwn
then warm up lifts and start :

Split jerk 3x5x60%, 2x2x80%