30 Clean & Press FT

any break: 35-50 SU/ 20-50 DU

Strategy & Briefing
Smooth is fast. That is what you should be thinking for the entire “Full Body Burn” -- Lactic Tolerance Pv(v) -- workout. Cut the breaks and you’ll do well in this workout. Do NOT go to failure on the Clean and Jerks, PLAN your breaks. Failure is unpredictable and leads to singles & makes this workout longer. After any set of Doubleunders take some time before starting the next set. You should NOT hit true failure at all, but you may come close as fatigue sets in (this shouldn’t happen until you are close to the end.) Your breathing should be timed with your clean and jerks, and you should NOT be holding your breath for prolonged periods. Remember to breathe! And, yes, this is true for Lactic work too.

Single Leg Squat progression by GST-program.

Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) L-Sit (rings)
2) Top of Ring Row (inverted if needed)
3) Bottom of Push-Up (Chest 1cm off from floor)
4) Hollow Hold

RPE 4-5

Scale if needed (time, movements).

10RM

40 cal AB
3 rounds
12 ring dips
8 cleans 70kg/50kg
then
40 cal row

Weighted chin-ups
1-1-1-1
Rest as needed.

3 kierrosta
10+10 kahvakuula kulmasoutu
6+6 1 jalan lantionnosto jalka korokkeella
10 vipunosto takaolkapäille
2min lepo

4x
New set every 8th minute

20/15 Cal. Row
16 DB Snatches
15/10 Cal. SkiErg or Assault Bike
15 Box Jump Overs
10 Burpees

2 Deadlift

25 Burbee

4 Deadlift

20 Burbee

6 Deadlift

15 Burbee

8 Deadlift

10 Burbee

10 Deadlift

10 Box Jump

8 Deadlift

15 Box Jump

6 Deadlift

20 Box Jump

4 Deadlift

25 Box Jump

2 Deadlift

@ 55/80kg

TC: 22MIN