RX
EMOM x 16 MINUTES
MIN 1&2 - 500/400m Row
MIN 3 - Max Wall Balls @9/6kg
MIN 4 - Rest

SCALED
EMOM x 16 MINUTES
MIN 1&2 - 400/300m Row
MIN 3 - Max Wall Balls @ light
MIN 4 - Rest
RPE 9
Score is overall wall ball total

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Glute Bridge Marche
10 Rower Pike Ups
-Rest as Needed b/t Sets-

PERFORMANCE
4x4
Overhead Squats
- Keep weight Moderate+ across all sets.

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FITNESS
4x4
Front Squats
- Keep weight Moderate-Heavy across all sets.

• RPE 6

EMOM 14
a) 10 Thrusters 42,5/30kg
b) 20 KB Swings 24/16kg

Split Jerk/Push Jerk

12-15x2 @70-90% of 1RM

PERFORMANCE
1.) High Hang Squat Clean*
1 set x 5 reps @50%
1 set x 3 reps @55%
3 sets x 2 reps @60%

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 5-6.

2.) Above the Knee Pulls**
3 sets x 5 reps @70%

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FITNESS
1.) High Hang Clean*
1 set x 5 reps @50%
1 set x 3 reps @55%
3 sets x 2 reps @60%

*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 5-6.

2.) Above the Knee Pulls**
3 sets x 5 reps (70%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.

(Week 2 of 8 Oly Cycle)

For time
40-30-20-10 Double Unders
30-20-10-5 Hang Power Cleans
20-15-10-5 Box Jumps

Increasing weights on Power Cleans every round.
40/30kg -->60/40kg--> 70/50kg -->80/60kg

PERFORMANCE
"SMALL"
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jump Step Down @61/51cm
800m Run/3x Stairs

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FITNESS
"SMALL"
3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jump Step Down @51cm
600m Run/ 2x stairs

• RPE 8

Shoulder Press for load:
#1: 5 reps

YGIG 10 kierrosta aikaa vastaan:

20CAL koneella
20 KP-tempausta

*Toistot saa jakaa miten vaan.

3 Kierrosta aikaa vastaan

20 C2B/Leukaa/Rengassoutua
15 Thrusteria 40/30kg
10 Tangon yli burpeeta
2min lepo

*Valitse 1. liikkeeksi variaatio, johon kuuluu aikaa max 90s.

TC: 20min