B1) 6 min AMRAP of
10 wall balls 9kg/6kg
10 KB clean and jerks, alternating 24kg/16kg
1 min rest
6 min AMRAP of
10 deadlifts 100kg/75kg
10 push ups

5-10min of accessory work for shoulder health.

EMOM24:
a) strict pull up / kipping pull up training
b) push up
c) air squat

Target: work 20-30s / interval.

Bench Press

6-4-2-2-4-6

Go Every 3:00

45 min PK
1600m machine
400m jog
15 kttle bell swings, light
10 OHS with broom stick
10 ring rows
10-20s support on rings, dip or push up position
30s ABH
30s plank
1600m machine
30+30s side plank
100 rope jumps

Warm Up
3 rounds
1 min row
5 kang squats bodweight to start and with barbell next 2 rounds
10 burpees
:30 knee tuck hang
10 box jumps

Strenght
Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min

Weightlifting
Hang Power Clean + Squat Clean + Slow excentric Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Hang Squat Clean + Slow excentric Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm
slow excentric tarkoittaa että teet dipin alaslaskun tosi hitaasti ennen kuin terävä lantion ojennus ja
ylöstyöntö, ota tanko mahd. ylhäällä kiinni, saksaus mitta sen mukaan)
Clean&Jerk (80-85%x1+1, rest 20s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
Ohjelmoitu harjoitus Soutulaitteessa
9 rounds
1:40 on / 20s off
rest 2 min after 5th round
target pace is 5km pr pace or slighly faster on last rounds

Optional Accessory Work
Emom 12
Odd : Front Rack Lunges x 8-12 reps
Even : Toes to bars x 8-16 reps
OR
2-3 x 12-16 Front Rack lunge walking steps
2-3 x quality set of toes to bars

6 sets of Power Clean + Push Jerk
Set 1: 2 + 1 @65% 1RM Clean & Jerk
Set 2: 2 + 1 @70%
Set 3: 2 + 1 @75%
Set 4: 2 + 1 @65%
Set 5: 2 + 1 @70%
Set 6: 2 + 1 @75%
- Rest 2min btw sets

Voima
E3MOM, 4 rounds
8-12 DL w/2kb's

WOD
12min amrap
12 single arm KB swing alt.
6+6 single arm KB push press
6 goblet squat
12 box jump (lintin päälle)

3 rounds of 8 overhead squats