Shoulder press
1x heavy 4 rep (@79-84% 1RM, 2 RIR)
Then
3x6-8 @80-85% H4 (2-3 RIR)

E4M x 8

500/350m row

Rpe 4.5

Ideana soutaa kaikki vedot kovaa. Vauhdin pitää kuitenkin olla sellainen mitä pystyt ylläpitämään tai hieman jopa kiristämään loppua kohti.

“V8”
4 rounds:
8 Power Clean 75/52,5kg
8 Front Squat
8 Jerk

Time Cap 7min. This is all out effort. Scale if needed.
(Designed by Mikko Salo, Karjalan Kovin 2014)

B) 5 rounds for time
10-8-6-4-2 strict pull-up
20-16-12-8-4 jumping lunge

C) TABATA (8x 20s on / 10s off)
Plank hold

EMOM4:
3 muscle clean @ 50-60%

6 x e75s:
2 power clean @ 65-70%

AMRAP 16 x 2, REST 4: (TEAMS OF 2 YGIG)

A)
30 cal row
20 KB swing 1x24/16kg
10 burpee over KB

B)
30 cal bike
20 DB box step over 1x50/35lb
10 DB devils press 1x50/35lb

*Every 4min: 5 synchro V-up / tuck-up

RPE 3.5-4.0

-> toistot puoliksi parin kanssa
-> 4 minuutin välein molemmat tekee v-upit/tuck-upit

Strict Press 3 x 5

PERFORMANCE
5 ROUNDS FOR TIME
8 Deadlifts @42,5/30kg
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders or Double Unders

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FITNESS
5 ROUNDS FOR TIME
8 Deadlifts @light
10 Hang Power Cleans
12 Alt. Front Rack Lunges
48 Single Unders

• RPE 8
• Video: https://vimeo.com/865845924?share=copy

Split Jerk 5RM
Working from the rack
15 Mins to build up

EVERY 1:15 x 4:
3 BB push press @ RIR 0-1

EVERY 1:15 x 4:
4-6 strict c2b @ RIR 0-1
->skaalaa kuminauhalla tai pullup (yritä vetää mahdollisimman ylös)