1 x Hang Power Clean
1 x Power Clean

10-9-8-7-6-5-4-3-2-1
HSPU
2-4-6-8-10-12-14-16-18-20
DB Snatch alt.

12 min AMRAP
5+5 one leg ged deadlifts 60kg/40g
50+50 One legged rope jump
10 kb clean and jerks 24kg/16kg (alternating)

1) 5 Bench Press
2) 8 Pendlay row
3) 20m Yoke/Sandbag carry
4) Weighted deadbug

3 kierrosta aikaa vastaan:

• 5 karhukompleksi (N 42,5kg / M 60kg)
• 500m soutu

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

AMRAP 17

20 + 20 Single Arm Swing 24/16kg
30 Goblet Squat 24/16kg
Run 200m

2 x 8 min EMOM

EMOM1.
*Odd min: 1-3 ring MU negatives (kip or jump on the rings, descend slowly)
*Even min: 3-5 strict HSPU

EMOM2.
Odd min: 5 weighted ring dip
Even min: 5 weighted c2b pull ups

Scale MU by keeping the feet on the floor while descend.
Scale HSPU on the box or negatives (kip up, descend slowly)
Scale ring dips: no added weight, static or banded versions. Also push ups can be used.
Scale chest to bar pull up to pull up negatives.

3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell Sumo Deadlift High Pull
1c) Barbell Curls
1d) Barbell Strict Press
1e) Sit-ups

• Don't stress about counting the reps today, just work consistently.

20m Prowler push,
10 Bench Press,
10 KB/DB Row.
1-2min rest between movements