4-5 Sets: (15min)

2 Squat clean + 2 Split jerk @60-70%

Huom! Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

PERFORMANCE
EMOM x 10 MINUTES
6-12 Kipping Pull-Ups or Chest to Bars + 1 Power Clean (85% of 1-Rep)

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FITNESS
EMOM x 10 MINUTES
6 Kips Only + 3 Tough Ring Row + 1 Power Clean (75% of 1-Rep)

• RPE 8

4 Rounds
30-60s rest between rounds

15 hollow rocks

15 superman raises with 1s pause

15 seated pike leg raise

Scaling: Hollow rocks to Hollow tuck rock,
Seated pike leg raise: Adjust your hands closer to your torso to make it easier and to make it harder place your hands as close as possible to your feet.

"LIFE IN HD"

RX
FOR TIME
3 ROUNDS
400m Run /500m row
21 Deadlifts @100/70kg
6-12 Strict Handstand Push-Ups
-Then Immediately Into
21-15-9
KB USA Swings @24/16kg
Kipping Pull-Ups

Timecap : 22 mins

SCALED
FOR TIME
3 ROUNDS
400m Run /500m row
21 Deadlifts @ moderate
12 Hand Release Push-Ups / Knee Push-Ups
-Then Immediately Into
21-15-9
KB USA Swings @ light
Jumping Pull-Ups / Ring Rows
RPE 9

Timecap : 22 mins

CONDITIONING

For time:

100 DU
20 HSPU
80 DU
20m Single Arm Overhead Walking Lunge (10+10m 22,5/15kg)
60 DU
20 C2B
40 DU
20 Single Arm DB OHS (10+10)
20 DU
20 Burpee over DB

RPE 3 to 4

EMOM 10 ( Work 0:40 / Rest 0:20 )

Odd : Max Calories Row
Even : Max Double Unders

Score : Total Calories & DU´S

Tabata plank hold
8 x 20s ON /10s OFF

RX
EMOM x 12 MINUTES
1 Deadlift + 2 Power Cleans + 3 Front Squats
MINUTES 1-4: 85/60
MINUTES 5-8: 90/65
MINUTES 9-12: 100/70

SCALED
EMOM x 12 MINUTES
1 Deadlift + 2 Power Cleans + 3 Front Squats
MINUTES 1-4: Light
MINUTES 5-8: Add some weight
MINUTES 9-12: Add a little more if technique is consistent
RPE 9

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10/10 Single Leg Glute Bridge-Ups
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed btw Sets-

Power Cleans
8-6-4-6-4-2
Touch and go reps
Start Moderate and build to Heavy. The second wave should be heavier than the first.
Week 2 of 5

3x
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