OPEN 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

3-6-9-12-15…
Clean and Jerk @61/43kg
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 rep

Pause Front squat
5x2

3 High Box jumps

• easy/moderate weights
• Rest 2-3min.

Rästi

Back squat cluster sets:
2 x 3 (1+1+1) V.2/R.3

Huom!
Eli käytännössä tehdään sarjat 3 x 3. Toistot ovat jaettu kolmeen ykköseen, jotka tehdään 40sec palautuksella toistojen välissä. Tämän jälkeen huilataan 3min. 2-3 toistoa varastoon joka sarjalla.

Maastaveto 5x2x80%

Suorinjaloin maastaveto korokkeelta 5x10x30-40%
-jokainen toisto lattiasta
-kevyt/venyttävä

Sivutaivutukset 3x15 / puoli

SitUps 3x15

8 Rounds:
8 Push Jerks (60/40 kg)
8 Bar over Burpees (Lateral)

(Time cap: 12min.)

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:
**
1-10 Deadlift 60/45
10-1 Burpee over bar
**
1-10 Power clean 50/35
10-1 Box over jumps
**
1-10 Shoulder to overhead
10-1 T2B

Handstand walk stamina

4 rounds:

In a 2 minute window:
8/12 cal ergo
x meters handstand walk

Rest for 1 min between rounds

-The aim of this quick workout is to learn how to pace yourself in workouts with hs walking
-Find a comfortable hs walk distance that you can complete each round

Tailoring options:
hs walking wall walk aways video

CONDITIONING

400m Run
40/30 cal Airbike
400m Run

RPE 3 to 5, go by feel

Optional Accessory

STRENGTH

2-4 rounds, rest as needed

1) 1-3 Skin the Cat video
2) 10 Cuban Press video

RPE 3-4