4x AMRAP 4
a)
10/7cal row
8 burpee over rower

b)
100m shuttle run
10 Db snatch@22,5/15kg

rest 3min between sets

Sumo Deadlift 1 RM

Feet outside the hands, wide stance.
Post five heaviest successful attempts.

40min for Q:

2min ergo @70-75% effort
10 alt. db snatch @easy weight
6-8 burpee over the db
12-15 sit up

2min rest between rounds

Rpe 3 Vauhti ja painot huomioiden rpe.

E90s x 10

3 hang power clean or hang squat clean

EMOM30
a) 12/9 cal row
b) 8-10 push up + 8-10 sit up
c) rest
d) 3-5 power clean (60/40)
e) 8-10 push up + 8-10 sit up
f) rest

Target: work ~30-45s / interval, RPE 8.

7 Sets:
500/400m Row with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins

For Time:
50-40-30-20-10 DU
12 DB DL
9 DB Hang Clean
6 DB STOH
50-40-30-20-10 Sit-ups

DB's: 2x20/15kg

5x
Squat clean + push press + split jerk
- Build up to days heavy
- Rest 2min

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
5 High box jumps
28 Jack knives

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SNATCH


3 x 3 @ 84%
3 x 2 @ 88%
3 x 1 @ 90-92%
Lift every minute on the minute

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CLEAN & JERK

Every minute on the minute for 4:00 minutes:
2 Cleans @ 84-86%

Rest 3:00 minutes.

Every minute on the minute for 4:00 minutes:
2 Cleans @ 86-88%.

Split jerk,
5 sets of 5 @ 70-75%

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STRENGTH

Shoulder press,
3 Rep max in 3-4 sets.
Then 4 x 3 @ 90% of the heaviest set of 3.

Back squats,
Sets of 3, climb up to 89-92%

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(OPTIONAL) BONUS

3-4 Rounds of:
10 Strict pull-ups
10 Seated barbell shoulder press
30 Cyclist ab crunches
20 Glute bridges
10+10 Banded bird dogs

Conditioning:

For time:
500/400m row
15 Thrusters 50/35kg
15 Hang power cleans 50/35kg
500/400m row
20 Shoulder to overhead 50/35kg
20 Box jumps 24/20”
500/400m row