EMOM 8:00 Alternating
3 x Hang Power Clean
5 x False Grip Ring Row

• Build HPC to a heavyish set. Heavier than workout weight
• FG Ring Row, practice keeping the grip as the arms straighten out.

EMOM x 6 MINUTES
1 Push Jerk + 1 Split Jerk
- Start Light and build to Moderate. This is a deload week for the weightlifting.

Strict press speed work – EMOM 10 minutes 3 reps @ 70% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

Overhead or Front Squats
3 x 10

• Build to a Moderate weight and stay at that weight across all sets.
• RPE 5

PERFORMANCE
EMOM x 20 MINUTES
MIN 1 - 15 V-Ups
MIN 2 - 20 Wall Balls @20/14lbs
MIN 3&4 - Max 10m Shuttle Runs
MIN 5 - Rest

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FITNESS
EMOM x 20 MINUTES
MIN 1 - 10-15 Tuck-Ups
MIN 2 - 20 Wall Balls @light
MIN 3&4 - Max 10m Shuttle Runs
MIN 5 - Rest

• RPE 9 on the runs

4x6min ON 2min OFF

A)
20/17 Cal
20 KK-heilautusta
20 Boxihyppyä

B)
300m Juoksua TAI
50 Tuplaa/ 100 Sinkkua/40s Naruhyppyjä
10 KK/KP STOH
15 KP/KK Etukyykkyä

*Tasainen vauhti.

50-40-30-20-10 cal ergo
15 wall ball

Scaled WOD
5 rounds for time:
30-25-20-15-10 cal ergo
10 wall ball

"Helen"
3 Rounds For Time
400m Run
21 American Kettlebell Swings 24/16kg
12 Pull-Ups
Timecap: 14 mins

Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

3x3
2x2
Nousu raskaaseen V1