For time:

21-15-9

Squat Cleans 42,5/ 60kg

(Ring) Dips

.

TC: 10min

Heavy Sets:

6x2 Split Jerk

2 Split Jerk (3s. Pause in receving position)

50% 1 RM

Deadlift

5 Deadlifts on the minute for 15 minutes.
Use 60-80% of 1RM deadlift. Increase weights three times during the workout (eg. on the 5th and the 10th minute…)

8min EMOM
8 ALT. DB-Snatch
8 Box jumps

(A)
Power snatches from the hip (power position).
Main focus on minimizing the press out in the lift.
Easy work for 20 minutes. You may add weight.

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(B)
EMOM 12
Power snatch
Hang power snatch
(2 second pause in the catch)
Go easy with the weight.

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(C)
Behind the neck push jerks.
6 x 2 (2 second pause in the catch)
Super light. Perfect form.

12x 4min ON / 1min OFF:
A)
1min Assault bike
AMRAP:
10 Pull-ups
10 WB 9/6kg

B)
1min Ski-erg
AMRAP:
15 KBS (US) 24/16kg
15 Walking lunges (2=1)

C)
1min Rowing
AMRAP:
20 Push-ups
20 Abmat sit-ups

D)
1min Running
AMRAP:
Burpee box jumps 60/50cm

2 Rounds for time, In teams of 2:
200m Run / 20/16cal Row
30 WB 9/6kg
200m Run / 20/16cal Row
30 Box Jump overs 60/50cm
200m Run / 20/16cal Row
30 Double KB thruster 2x24/16kg
Timecap 18min.

When the other partner is running the other one rows at the same time. all the other movements are done i go/you go-style. After both athletes are done running and rowing, you can continue. Athletes switch btw running and rowing every time.

Barbell Cycling

Clean & jerk

EMOM 5: 5 TNG power clean & jerk @ 65-67.5%
EMOM 5: 4 TNG power clean & jerk @ 70-72.5%
EMOM 5: 3 TNG power clean & jerk @75-80%
Every 30s for 5 min: 1 clean & jerk @ 85%-90%

*Ei lepoa EMOMIEN välissä eli aina alkaa uusi 5 min sykli. Painot niin, että tekniikka säilyy!!!

5 HSC/SC @65%
12 walking lunges