CONDITIONING
(preparation for 1rm C&J)

EMOM x7

5 Medball Clean + 5 Wallball + 5 KBS (american)

These are on the same minute.

RPE 3

Airbike 5min: 30sec RPE 3, 30sec RPE 2
Then
2 rounds
10m 4-Step Walk video
10 Double KBS (eye level)
10m Inchworm Walk
10 Double KB Thruster

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Thoracic Flow video and/or Handstand Shoulder Opener video

4 rounds

In 4 min
500/450m row
20 box jump 60/50
AMRAP power clean 70/50
2min rest

Result is total reps of power cleans

E2M x 6
1 power clean (2s pause at the catch) + 1 thruster + 2 split jerk behind the neck (2s pause at the catch) @40-50% of 1RM C&J

Huom! Kevyet ja tekniset painot!

EMOM10
1 C&J @60-70% of 1RM

Huom! Semi kevyet ja tekniset painot!

Aikaa vastaan 3 kierrosta

20 Kp-tempausta
10 T2B

TC: 7min

For time :
20/16 Cal Bike/Row/Ski
25 Power Cleans @60/43kg
30 Front Squats

Goal: Challenging effort.
Rx+: 75/52kg
TimeCap 8:00

Extra:
Banded Pull-Through: 100 Reps AFAP

A) 3x 4min EMOM
EMOM 4: 2 high hang power snatch @50-60% 1RM
Rest 1min
EMOM 4: 2 hang power snatch @60-70% 1RM
Rest 1min
EMOM 4: 2 power snatch @70-80% 1RM

B) 3 rounds for quality
5-4-3 overhead squat
20s L-sit hold

Build up to a heavy 3RM Back Squat
+
2x3 @85-90% of 3RM

Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

PERFORMANCE

3 SETS
400m Run / 1+½ Stairs
15 Deadlifts (85/60kg)
15 Pull-Ups
Rest 2:00 b/t Sets

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FITNESS

3 SETS
300m Run / 1+ Stairs
15 Deadlifts (lightish, 1-2 sets)
15 Jumping Pull-Ups
Rest 2:00 b/t Sets

• RPE 8
• Cap 18:00
• Video: https://vimeo.com/927721029?share=copy