A,
EMOM 10 Mins ( try to add weight each min, start around 50% of 1rm Cl&jerk)
3 Hang Squat Clean + 1 Jerk

B,
“Jumping DT”
5 rounds for time
12 Deadlift @70/47kg
9 Hang Power Clean
6 Push jerk
50 Double under
1 min REST
Timecap : 18mins

2-4rounds:

3-10 strict pull up
8+8 suitcase deadlift

Back squat

6-6-4-4

(1-2reps in tank / +2,5-5kg)

4 kierrosta:

High Hang Power Clean x 2 + Clean x 1
Rest 2 minutes

”Vappubrunssi”

31 min

115 kaloria Soutu/Pyörä/Hiihto

Loppuaika

7 Maastaveto 45/60kg
6 Istumaannousu
5 Kyykky
4 Paholaisenpunnerrus yhellä KP:lla (raskas paino)

5 sets of Bench Press
Set 1: 8 @60%
Set 2: 8 @70%
Set 3: 6 @75%
Set 4: 6 @80%
Set 5: 4 @85-90%
- After the last set, perform 35 hand release deficit Push ups (pair of blue plates)
- Rest 2-3min btw sets

6 Min Amrap
5 Deadlift @130/90 70max
10 Bar Facing Burpees

Clean Pull + Pause Power Clean + Clean + Jerk
1+1+1+1 6/10rpe
1+1+1+1 7/10 rpe
1+1+1+1 7.5/10 rpe
2 x 1+1+1+1 8/10 rpe
*Every 90 sec
*Pause 2 sec power clean kopissa

20 minutes to find your 2 Rep Max C&J

Row:
4 x 300m row
- Target pace: 1k row avg. pace minus 2-5s.
- Work:rest = ~1:1.