4 sets of:
2 High Hang Cleans
- Don't drop the barbell
- Build to days heavy double
- Rest 2min btw sets.

RX
4 SETS
10-8-6
Front Rack Alt. Lunges @52/3kg
50-40-30
Double Unders
-Rest 2:00 btw Sets-

SCALED
4 SETS
8-6-4
Front Rack Alt. Lunges @Light
60-50-40
Single Unders
-Rest 2:00 btw Sets-
(Score is Slowest Set)
* RPE: 8

Total timecap: 20 mins

WOD: EMOM20 / EASY: 2 x EMOM8 - rest 2 between
American kbs
squat kbs
snatch, right
OH kneeling to standing
American kbs
squat kbs
Snatch, left
OH kneeling to standing
Tater squat
Curtsy lunge, left & right

Target: RPE 7-8, good quality movement.

PERFORMANCE
EMOM x 8 MINUTES
3-5 Strict Chest to Bars

---

FITNESS
EMOM x 8 MINUTES
4-6 Partner Assisted Pull-Ups

(Week 2 of 9 Gymnastics Cycle)

1@rise to the day's maximum

Maastaveto 10x65%

Yhden käden kulmasoutu 3x20 / käsi

Takareidet kumpparilla 3x20 / jalka

Hauiskääntö käsipainoilla 3x20 (10 / käsi)
-vuorotahtiin

Rannekääntö tangolla 3x20

How did it go?

1 Clean Deadlift + 1 Floating Power Clean + 1 Pause Squat Clean
Set 1: @60% 1RM Clean
Set 2: @65%
Set 3: @70%
Set 4: @75%
Sets 5-6: @80%
- Pause for 2sec in bottom of the Clean
- Rest 2-3min btw sets
So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it. Reset btw the cleans.

Lumberjack 20
20 deadlifts (125/85 kg)
400 m run
20 KB USA swings (32/24 kg)
400 m run
20 overhead squats (50/35 kg)
400 m run
20 burpees
400 m run
20 pull-ups (Chest to Bar)
400 m run
20 box jumps (60/50 cm)
400 m run
20 DB squat cleans ( 2 x 20/15 kg each)
400 m run

Timecap: 30 mins