A) Clean and jerk

2 Power cleans + 2 Front squats + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.

B) Front squats, 5 x 4 @ 72-75%. Hieman raskaampi kuin viime viikolla.

C) Accessory

3-4 Rounds of:
8 Bent over rows
10+10 Bulgarian split squats
12 Weighted hip extensions

1) Clean 8x2x70%

3 sets:
6-10/leg Double DB SL Romanian DL
Rest 2:00 btw sets

Front squat
3x8
2 second pause at the bottom

Every 4min for 3 Rounds
A. 500/400m row
B. 1 round of:
30 wallball 20/14
10-20 toes to bar / heels over hips

Alternate A & B

Deadlift
3RM in 6 sets. Rest 3:00
- 5, 4, 3, 3, 3, 3 building in weight
- Touch and go reps
- Option: 6 x 3 at a moderate weight. 2 warm-up sets.

EMOM x 32
1) monostructural
2) 1-3 rope climb
3) 10-30m prowler push
4) rest

AMRAP 14:00
6 Toes to Bar
8 total Single Arm DB Hang Clean & Overhead @22,5/15kg
12/10 Cal Row
Goal: 7+ rounds

Extra:
Banded Facepull-apart: 100 Reps AFAP

Partner Workout
40-30-20-10
Power Cleans @60/42.5kg
Pull up kipping
Burpees
*80 Meter Farmer Carry after each set of Burpees @32/24kg
- Goal: Smooth pacing, splitting reps all evenly including Farmer Carries.
Timecap: 30mins

Rx+: @70/47kg

Goblet squat 5x10
-kahvakuulalla
-sumo-asento

Maastaveto 5x4x70%
-palautukset 30s

Suorinjaloin maastaveto 4x12 (noin 40%)

Farmarikävely yhdellä kädellä 3x suora edes-takas / käsi