4 kierrosta

15 ilma thruster
10 puolilinkkari

800m slow row then

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2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and Split jerk

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Hang squat clean + push jerk +
squat clean + split jerk
Find TM 20min
write down 5 heaviest lifts

Bench Press

2 x 4 x 80%
2 x 4 x 85%
2 x 4 x 85 - 88%

SO 3:00

Front Squat

5 x 4 x 78%

Sendoff 3:00

Deadlift (18mins )
Build to a heavy 3 in 10 sets. Rest 2:00
- Touch n go reps

Bench Press

3 x 4 x 80%
2 x 4 x 85%

SO 3:00

Front Squat

4 x 4 x 78%

Sendoff 3:00

Warm Up 12 min.

Row 1000/900m

remaining time

15 KB Swing
5 Strict Pull Ups
10 Push Ups
5 Squat Box jumps

21 Wallball
15 Burpee
9 T2B

(Time cap: 12min.)

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and Split jerk

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2 Clean + 2 Split jerk
Up to max 70% in 20min.

Mark 4 of your last lifts.