Tempaus alkupaino tai vähän yli.

95-98%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 heels to rear
20 m climbers

Metcon/*Rx(23)
8rds
5 burpees to a plate 45/35
100m run
then
8rds
5 hrpu/*hspu
100m run

jerk(15)
5-4-3-2-1-climb

Finisher
2 min shoulder distraction
30 w raise
60 rtw

Split jerk
One lift every 90 seconds
total 10 sets.
Start around 60% of 1RM
don't go heavier than 80%

3 rounds
2 ring MUs
3 cleans 100kg/75kg
4 HSPUs

For Time:
10 Clean and Jerks (115/80)
change weights
8 Clean and Jerks (135/95)
change weights
6 Clean and Jerks (155/105)
change weights
4 Clean and Jerks (185/135)
change weights
2 Clean and Jerks (205/145)

4 rounds for quality
3 skin the cats
1 ring MU
3 ring dips

A) 4x
2min ON/2min OFF
Row

B) 4 Rounds, new round every 4th minute (Twice of b1 and b2)

B1) 15/12 Cal SkiErg
10 DB/KB Snatches
10 Box Jump Overs

B2) 15/12 Cal Assault Bike
15 Wall Balls
5 Burpee over Bench

A) 5 Rounds, new round every 3rd minute
15sec SkiErg
5sec rest
15sec Assault Bike
25sec rest
15m Sled Push

B) 5x
90sec ON/90sec OFF
Row

5-tempausta
Muscle, highpull, power, no-feet, snatch

Valakyykky, kumit+kahvakuulat
5x5