Every 2min Clean&Jerk 85% -> 105%

6rounds

3-5rounds
3-10 strict pull up
10-20 hollow rock

20-30min Zone 2 effort
- This should be completed at 65-75% of your max heart rate.
- You can do this on any machine and wear a heart rate monitor if possible.

AMRAP 12:00
2 Rope Climbs
20 Barbell Rows @43/30kg
200 Meter Run/Row/Ski or 400m Bike
Goal: 3+ rounds
Rx+: Legless Rope Climbs, @52/35kg

Extra:
Rollback Triceps: 3 x 10-12. Rest 60s.

3 kierrosta

1 min sukkula juoksu 8m
1 min käspaino tempaus 22,5/15kg
1 min pyörä kalorit
1 min käsipainolla 22,5kg/15kg laatikolle askellus 60/50 cm
1 min tiukka yleisliike
1 min tauko

Build to a Heavy Double

LIGHT-MEDIUM WEEK 2/4

WARM UP kesto yht. n.20min
2 rounds:

3 SQUAT JUMP & INCHWORM & PUSH UP

3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

3 WALL WALK

--

3x3 REVERSE PULL, medium grip
3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
3x FS + PP + BS + SJ + SPLT J, both side
2x4 SPLT J, both side

---

SN HIGH PULL full foot + SN Abv Kn + OHS
4[1+2+2]@64-72% pal 2min

--

CL HIGH PULL full foot + CL Abv Kn + SPLIT JERK
4[1+2+2]@64-72 ty-% pal 2min

---

BACK SQUAT + 5 BARBELL JUMP@50% bw
4x5@65-70% pal 3-4min

---

ACCESSORIES 3 rounds

8-12 KNEELING OH EXTENSION, BAND
6+6 SINGLE LEG KB SWAP ~25% bw
8-12 BB OH SIT UP

Banded Pushdowns 3 x 30. Rest 60s.
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time

10 Pistol squat
4m HS Walk/ 1 wall walk
20 Pistol squat
8m HS Walk/ 2 wall walk
30 Pistol squat
12m HS Walk/ 3 wall walk
40 Pistol squat
16m HS Walk/ 4 wall walk

EMOM 16

1) 2 rope climb
2) 14 medball box step ups @9/6kg
3) 40m heavy Farmers walk
4) 3 man makers @2x18/12kg