50% x 5
60% x3
70% x1
75% AMRAP

Use 90% of your max

Last set is all out with nothing in reserve. Use spotters

EMOM 12

10 OHS 40/30 kg
10 Ring row
10 Push-ups

Power clean pause + Squat clean pause + Dip pause + Split jerk pause

Max 60% of 1 RM

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

250 weighted step-ups (51 cm) (15/20 kg)

For 40 min @ 60-70% effort

3 km Run
then
EMOM until time runs out
1. 12 Air squats
2. 10 Ring rows
3. 8 Push-ups

Back squat
5-5-5-5-5

Strength (load)

Front squat
1-1-1, AHAP.

Accessory:

5 rounds of:
30s. Reverse hypers
30s. Heavy KBS

Rest 2 minutes between sets. Same weight or heavier than last week. 30 seconds of work.

Then

70 weighted sit-ups. Split as needed.

5 x (1 x clean + 2 Split jerk ) @ 125-135% (SP)

SO 2:30

Omatoimi:

Missä kunnossa on olkapäät? Näitä ei tarvitse tehdä %, jos liikkuvuus rajoittaa.
Edellinen kerta oli helppo ja kivaa, tällöinen lisää kuormaa tankoon.
Mikäli tuntuu vaikeammalta kuin Push Press tee samalla kuormalla kuin Push Press.
Edellisellä kerralla, tuli punnerruksia. Älä mene prosenteille.

Deadlift ( Deadstop )

4 x 6 @ 60-70%

Go Every 2:30