E3MOM x3:
Track 1:
5 chin up (same resistance as last weeks, RIR 4+ on last set)
20-30s double db/kb oh hold - go heavy!

Track 2:
10-15s top of a pull up hold
20-30s double db / kb oh hold - go heavy!

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog
MIN 2- :45 Alt. Bird Dogs
MIN 3 - :45 Child's Pose

EMOM25:
a) 8-15 box jump (step down)
b) 8-15 double db stoh (2x22,5 / 2x15)
c) 8-15 cal bike erg
d) 8-15 s.l. v-up (1 rep = both legs)
e) rest

PURPOSE & SCALING: Choose weights / reps so, that you can complete each interval unbroken / at same pace throughout the workout. It's OK, if on the last round you need to push a bit.

Target: Work 30-45s / min. Overall RPE ~8.

7 sets of Push Press
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 8 @70%
Set 7: 8 @75%
- Rest 2-3min btw sets

Pp 2

A.1) Tall clean+tall jerk
3+3 ~10min

B.1) Clean deadlift + below knee clean + front squat
5×1+1+1 @70-75%

C.1) Clean grip deadlift (hip to pause @close to floor)
3×10 @70-80%

D.1) Clean grip romanian deadlift
3×10 @70-80%

E.1) Barbel front rack reverse lunge
3×10+10

6 x 3 MINUTES; Rest 1:30 between
100m Run / ½ Stairs
8 Box Jump Overs
6 Burpees

• Start at the beginning of each AMRAP
• RPE 8

Every 2.5 min 5 round

Clean & Jerk

Warm Up
2 rounds
1.5 min cardio
10/10 RDL
10/10 upright row
20 mountain climbers
then prep for weightlifting part and do some mobility if needed
do some good barbell warm up and take both movements on it! (10 mins)

Strenght
Power Snatch 4x5@70-80% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-80% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Accessory Work
3-4 sets
12-20m sledge push @ fast pace (ei all out, rennon kova, tyhjä kelkka)
3-4 sharp box jumps
6-8 kb swings @banded kb swings @12-16/16-20kg (punainen tai sininen band)
rest 2-3 min bwn sets

Echo sprints 3x 20s

start every 3min

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 tall power clean
3 front squat
3 push press
3 push jerk (pause on catch)

Weightlifting Practise
6x3-position power snatch (hip, high hang, FLOOR) @35-70% of 1rm power snatch
starting very with very light weight and building up to heavyish set

rest few minutes

6x2 hang power clean + 2 push jerk with pause (polven päältä rivet) @35-70% of 1rm power clean&jerk
starting very with very light weight and building up to heavyish set

Metcon
Emom 9 or 12 (masters 45+ only the 3 rounds)
1) ohs x 8-12 reps @light weight (men 30-42.5kg, women 20-30kg)
2) thrusters x 8-12 reps @light weight
3) toes to bars x 8-12 reps

Optional Accessory Work
2-3 sets 8-12 single leg calf raises on plate R/L + 8-12 shin raises with both legs at same time, lay againts wall.
2-3 sets hollow rocks for 20-40 seconds
rest as needed