Warmup:

Jog or walk 15 minutes

[Päivän ohjeet ja kysyä saa :) ](

)

Amrap 20min:
2 Ring Muscle Up
4 HSPU
8 KB swing (32/24)

EMOM 10
2 Touch and Go Power Cleans + 2 Thrusters

In the remaining time;
Build up to some heavy good quality C&J
I recommend going singles on the clean and doubles on the jerk when building up. Legs will be nice and warm from the EMOM.

Focus on good split jerks or push jerks

You can record this as 5x1

Back squat 4x8
Please go by feel. ease yourself back into this.

Back Squat 5x4x85-90%
Lift Every 3min

EMOM 12

1 minute : 10 x back squat @45-55%
2 minute : row 120/100m

For time

10 burpees
15 ground to over head (barbell @ 42,5 / 30)
10 burpees
15 ground to over head (barbell @ 42,5 / 30)
20 toes to bar / knee raises
10 burpees
15 ground to over head (barbell @ 42,5 / 30)
20 toes to bar / knee raises
25 double unders
10 burpees
15 ground to over head (barbell @42,5 / 30)
20 toes to bar / knee raises
25 double unders
30 air squats
10 burpees
15 ground to over head (barbell @ 42,5 / 30)
20 toes to bar / knee raises
25 double unders
30 air squats
35 cal bike / row / ski

*Ground to overhead = clean & jerk / snatch / power cluster

“Whitten”

5 kierrosta aikaa vastaan:

• 22 swingi (amer.)(N 24kg / M 32kg)
• 22 boxihyppy (N 50cm / M 60cm)
• 400m juoksu
• 22 Burpee❤️
• 22 wall-ball 3m (N 6kg / M 9kg)

STRENGTH (2/3)

5 rounds, rest as needed between

1) 8 DB Bench Press, tempo 32X1
2) 8+8 DB Row, tempo 30X1

RPE 4 to 4+

Add 2,5-5% or 1-2 reps compared to last week.