Max effort squat clean
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Ring MU Skills

Isometric

A1) Deadlift 5,4,3,3
3 sec stop 5cm off the floor*

Rest 1:30

A2) Shoulder Press 5,5,4,4
Tempo 2-2-X-1

Rest 1:30

*go heavier than last week

4 Rounds for time:

50 DU
15 Toes to bar
10 HSPU

TC 10 min

3 rounds for time

20 box over burpee
400 m run

Time cap 13 min

Goodmorning
4x12r @ max weight with good form
Rest 90s. between sets.

Every 2 min / 15s Rest x 8

1. 30/25 cal row
2. 10 muscle clean & press + 5 thruster 20/15
3. 300-400m run
4. 3 wall climbs + 30 DU

Taukoa tulisi jäädä juoksussa ja soudussa 15-30s. Muut kaksi kevyellä tahdilla.

G-Skills
Bar MU

G-Wod
EMOM 5
1-3 Bar MU

Accessory
4 Rounds:
YGIG
A1. 20-30sec Hanging knee tuck hold
A2. 8-12 Bar dip

AMRAP 5 (REPS)

21/15 Calories Row
6 Rower Over Burpees

Omatoimi:

Tässä ee toenna säästellä tai ainakaan pelätä et tuntuu pahalle :)

Suu kiinni ja vetoja!

** 1 x Clean Pull + 1 x Hang Power Clean (Under knee) + 3 Shoulder Press**

Find in 20 minutes max. weight complex.