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

CORE FINISHER
2-3 SETS
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists
-Rest As Needed b/t Sets

Warm up
3 rounds
1 min air bike
8+8 single arm db bench press, start light
8 ring row (go heavier each round)
8 rounded ghd back extensions (eli rullaten ylös)
16 alt leg knee raises (from hang)

Strenght
Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets
Weighted Pull Ups 3 reps @33-38% + 3 reps @43-48% + 5-7 reps on last set @53-58%
rest 2-3 min bwn sets

Skill Metcon
Emom 15
1) 40 sec of easy/moderate pace air bike
2) 6-12 c2b / pull ups + 4-8 kipping hspu
3) 30-40m bear hug sandbag carrying @45/68kg

Intervals
2+2+2 min on / 1 min off
2-4 ring muscle ups or drill you use (bar mu is ok also)
12/15 calories air bike
max reps of sandbag cleans (target 5+)

Optional Accessory Work
2-3x15 standing tripep turn behind neck with 1 dumbbell
2-3x 12-15 bicep curls with dumbbells
2-3x 15+15 standing trunk twits
rest as needed

WARM-UP


3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH


Primer,

Climb up to a heavy, but fast set of
(Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hi hang snatches,
Build up to 3 rep max hi-hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-90% of the heaviest of 3.
Lift every 1:15.

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CLEAN AND JERK



Primer;
Climb up to a heavy, but fast set of
(Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements.

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 84-86%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Jerk,
Split jerk 5 sets of 5 @ 75%
Lift every 2:00 min


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ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 15

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

High box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING:


100 Weighted back rack lunges for time*
1 Wall walk every minute on the minute, including minute 0:00. Choose a light to moderate weight

For quality 35min:
60-120s monostructural
5-15s + 5-15s ring support (top & bottom of dip)
5-10 strict knee raise / T2B
10-15 double kb suitcase deadlift
15-20 push up

Steady, easy-moderate pace - RPE 7.

For time
1000m run
80 sit-up
60 box jump over 60/50
40 hand release push-up
20 power clean 60/42,5

HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla juoksusta sisälle saavuttaessa.