WEIGHTLIFTING

Clean Pull 3x3@ RPE 4 to 4+

Rest as needed, use straps if needed.

WEIGHTLIFTING

C&J Doubles. Drop and go. Cleans anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%)

Optional Accessory

STRENGTH

Alternate for 5 rounds, rest as needed

1) 5+5 KB Front Rack Box Step-Up
2) 5 High Box Jump

RPE 3

Clean high pull 5x1 rep @ 90-95-100-105-110% of 1 rm clean.

3x
800m Run
400m Walk

Then

Rest of the time:
500m Row + 2 rounds of cindy

Cindy = 5 pull-ups, 10 push-ups, 15 air squats

Keep an easy pace thru the whole workout. Keep you heartrate under 130.

CONDITIONING

E3MOM x7

5 Box Jump (75/60cm) +20m Prowler Push + 5 Up and Down

Add one Up and Down each round ( 2nd round 6, 3rd round 7…). Medium loading with the prowler.

Overall RPE 4

STRENGTH

4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Pendley Row
3) 8+8 Lunge Arnold Press (or lunge landmine press)

RPE 4 to 4+

Banded Triceps Complex
– Supinated Grip Pushdown x 90s Max Reps
– Neutral Grip Pushdown x 90s Max Reps
– Overhead Extension x 90s Max Reps

Keuhkoblaster vol2

7 min AMRAP

Complete as many reps as possible in 7 minutes of:

Lateral burpees over the barbell

(Viime viikon blasteriin minuutti lisää aikaa, mutta nyt ilman boxia. All in!)

3 rounds
10 devils press 2x22,5kg/2x15kg
300m run