WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 78-80%
2 Clean and jerks @ 80-82%
1 Clean and jerk @ 82-84%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 80% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 10 (hard)

Banded hamstring curls,
3-4 x 12/12

Aussie pull-ups with pause at chest,
3-4 x 10

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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CONDITIONING

For time:
30-20-10 Calories Echo bike
10-8-6 Sandbag cleans (moderate)

Penkki 4x4x80%

Kapea penkki 4x8

Dippi TAI Penkkidippi 3 x AMRAP

Vipunostot taakse x 20 / eteen x 20 / sivuille x 20
-3 kierrosta, kierros aina yhteen putkeen

Ojentajat kumpparilla 5x20

A. EMOM 12 (gymnastics)
8-15?Pullups
12-20 Pistols
8-15 Toes to bar
8-15 Handstand Pushups

Rest 3min

B. EMOM 12 (strength, heavy weights)
8-12 DB Snatches
8-10 Wall Balls + 6-8 Box Step-Ups (with Ball)
8-12 KB Swings
8-12 SA Overhead Walking Lunges

Rest 3min

C. EMOM 12 (Cardio)
Double Unders
Shuttle Runs
Calories

POST WORKOUT STRENGTH
Floor Press
12-10-8
Start Light and build to Moderate. This is a deload week.

For Time :

12-9-6
Thrusters 42,5/30kg
Bar Over Burpees

Rest 1:00 between rounds.

Thrusters

Climb in 5 RM OTD in 10 Minutes

Climb in 3 RM OTD in 10 Minutes

Climb in 1 RM OTD in 10 Minutes

Score : Heaviest of each weight.

Butterfly, kipping technique

40 toes-to-bars
12 wall walks
– One athlete works at a time.

Scaled WOD
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time.

5x5 Pressing Snatch Balance
- Go by feel
- Rest 1-2min btw sets

EMOM x 9-12
1) echo bike
2) ski
3) 5 up & down + 5-10 ring row + 5-10 push up