For 20 minutes:

• 1min on/1min off

For calories.

Snatch, go every 1:00-1:30

2 x 1 @ 80-85%
2 x 1 @ 85-90%
2-4 x 1 @ 90+%

– Build up within the percentage range on each set if moving well

power clean EMOMS

EMOMx4
min 1) 4 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 1 power clean

• 3min rest

EMOMx5
min 1) 3 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 2 power clean
min 5) 1 power clean

• lisää painoa toiseen aaltoon

Thruster 5 x 10

Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:45s Stir the Pot (medball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
tempo clean + power clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
tempo clean + power clean + push jerk + split jerk 3x1+1+1+1reps@55-65%
then 8 min emom
clean+jerk 1+1 reps@70-85% of 1rm (half of set can be power cleans and half squat cleans)

Strenght
Build to heavy triple for pause bench press in 5-6 sets total, starting at 35-40% of 1rm (target is around 83-88% on last set)
perform 2-3 short rope climbs/ 2 rope climbs right after bench press
rest 2-3 min bwn sets

Metcon (80% effort)
For time
10-15 bar muscle ups / burpee + c2b pull ups
15-20 thrusters @42.5/30kg
20-25 toes to bars
25-30 db snatch @22.5/15kg
30-35 pull ups
35-40 box jump overs @50/60cm
40-45 pull ups
45-50 push ups
50-55 drag rope double unders or 100-110 double unders
time target is around 20-25 minutes

Hang squat snatch: 4x2

For 5 sets:
AMRAP in 2 mins of:
4 Dumbbell Burpees, 2x22.5/15 kg
6 Dumbbell Box Step Overs,
8 Toes-to-bars

Rest 2 mins between each set.

3 rounds for quality of:
5 strict pull up
10 V-ups
20 Russian Twists with KB or plate
Chinese Plank, 1 min

rest as needed btw rounds!

Bench press 5x1

Bench Press

3 Waves:
5 @ 70%
3 @ 80%
2 @ 90%

Go Every 2:30