A)
3 position Power Clean + 1 jerk any style
- mid, hang, floor ( touch n go from floor)
- build to a heavy complex in 15 mins

B)
3 min ON/1 min OFF x 4 sets ( increasing weight)
3 Power Clean @50kg/60kg/70kg/80kg
9 air squat
27 DU

6min max distance sled push

rest 1min

EMOM6
1: 50s plank hold
2: 10+10 side tuck ups

rest 1min

AMRAP6
12 DBL DB reverse lunges farmer grip
12 renegade row

Pull-up

10min Time Cap
Find Max 1RM Pull-up

For time:

15-12-9
kbs@32/24kg
pull up
up&down

5 rft

16 cal echo bike
12 db bench press
12 db deadlifts

TC: 15 min

Maastaveto 3x6x70%

Maastaveto korokkeelta 2x10x60%

Reisikoukistus kumpparilla 5x8-15

SitUps 5x8-15

Clean pull 5x2

BikeErg intervals (Bossi)

5-6 sets of
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 5:00 work (alternating intensities), followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

of sets. If you’re confident you can hit your paces one more time, just like last week, you can add one more set this week (up to 6).

2x2x[1+1+1+1]@barbell, 1+1+1+1@up to 70%, 3x1x[1+1+1+1]@75%, jerk-%, rest btw sets 2min