15-12-9 reps for time:
Power clean 85/50kg
Deficit HSPU 2x20/1x10 kg plates

Heavy Clean Pulls

5 x 3 Build in heavy. Target 70% + of Deadlift

Go Every 2:30

C&J complex with light weight: (10-15min)
1 Clean deadlift + 2 Hang cluster + 2 Split jerk

Huom!
Kevyet ja tekniset painot!

Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 2 x Clean

Start from 60% and build up

B: 4x4 Back squat. Find days heavy set of 4, then do 3 sets with 80-90% of days max weight.

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training (Bike/Run/Row/etc.)

Emom 24

1) 45s Kone
2) 12m OH-askelkyykky (painot molemmissa käsissä)
3) 1-10 Mu/leuka/C2B
4) Lepo

EMOM12
1. 20/20s KB mixed carry (OH & front rack)
2. 20/20s Single leg wall sit or 30-40s Wall sit
3. 20 Alt. russian twist
4. 10-15 Arch rock

Build up to moderately heavy 3rep overhead squat in 3 sets

Warm Up
2 rounds
2 min cardio machine
20 glute bridge / 10+10 single leg glute bridges
20 step back/forward lunges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 2x10 + 2x8 reps@55-60-70-75% of 1rm
Front Rack Step back lunges 3x6-8 reps R/L @building in weights
rest 2-3 min bwn sets

Accessory Work
Tempo Goblet squats 3-4x8-12 reps, build in weights + max time l-tuck hold
with rings.
rest 1-2 min bwn sets

CrossFit Open 13.2

10min AMRAP
5 shoulder to overhead 52,5/35
10 deadlift 52,5/35
15 box jump 60/50

Power clean & jerk waves
Wave 1:
3 @65% / 2 @70% / 1 @75%
Wave 2:
3 @70% / 2 @75% / 1 @80%
Wave 3:
3 @75% / 2 @80% / 1 @85%