Part 1.
5 Rounds for quality:
12 Front Rack Barbell Reverse Lunges (L) 60/40kg
12 Front Rack Barbell Reverse Lunges (R)
8m Single Leg Broad Jump max distance (L)
8m Single Leg Broad Jump max distance (R)
- Rest as needed

Part 2.
5x3 Max Height Box Jump (2 step approach)
- Rest 1:30 btw sets
- Looking for a max height, max explosive power on each rep.

Score: Box Height

EMOM 12:
Min 1-6: 4 @80% of 1RM Box Squat
Min 7-12: 4 @85%
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively

Partner workout
2 rounds
15/12 cal row
20 one arm DB shoulder to overhead 22,5/15
15/12 cal row
15 toes to bar
15/12 cal row
10 chest to bar

Rounds performed you go / I go

For time:
10 Power Clean & Jerk @65%
1:00 Rest
8 Power Clean & Jerk +5/3kg
1:00 Rest
6 Power Clean & Jerk +5/3kg
1:00 Rest
4 Power Clean & Jerk +5/3k

E2MOM 12
14/10 cal row + 5 strict press AHAFA

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Back Squat

4x7 70% of 1RM
2-3m rest b/w

Maastaveto 5x5x50%
-päinvastainen tekniikka
-joka sarjan välissä lonkankoukistajien pumppaavat venytykset x 10

Kyykky 3x3x75%

Penkki 5x10x45-55%
-leveä ote

Kyykky 20x40%

3-4rounds:

8-12 GHD hip extension
20 kbs (heavy)

Warm up
2 rounds
5 power clean
5 shoulder press
5 front squat
5 thruster
5 squat clean
5 push jerk

2min+2min+2min+3min
1min rest between sets
10 cluster 50/40kg 40/35kg
Max rep of power clean+jerk
Minimi 4 reps

30x 90sek

1) 16-20 Askelkyykkyä
2) 15-20 Lantionojennusta jalat korokkeella
3) Kone
4) Kone
5) Lepo