12x
2min ON/1min OFF

BikeErg
SkiErg
Echo Bike

E6MOM x 7-10

3 rope climb
3 wall walk

*Remaining time easy pace bike (ave pk1-2 )

3x AMRAP 4

30 DU
5 power clean @ rx´d70/50kg / scaled 50/35kg
5 burpee high box over

rest 3min between sets

Kiihtyvä tahti, viimeisen amrapin tulos tulisi olla päivän paras.

Deadlift
3x12

2-3 reps in tank

8sets:
2 Hang power clean + 1 power clean

65-77% of 1rm power clean / drop&go before power clean

2:00 Easy Bike
0:30 DeadHang
2:00 Moderate Bike
0:30 + 0:30 Banded Lat Stretch
1:30 Fast Bike
5 Push up to Down Dog

A.1) Muscle snatch+power snatch+ dip snatch
1+1+1 ~10min

B.1) Hang snatch below knee w/1.rep pause @below knee
5×3 @70%

C.1) Hang clean below knee + split jerk
8×1+1 @85%

D.1) Clean pull from Deficit
5×5 @85%

E.1) Back squat w/ 1.rep pause atg
6×3 @85%

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Ski
10+10 1-Arm shoulder press
20 Banded pull aparts
10 Spike-ups with feet on rower
5 Box jumps

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STRENGTH

Shoulder press,
5 x 6 @ 90% of the heaviest set of 6 shoulder presses from last week.

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CONDITIONING

7 Rounds for time:
5 Snatches @ 65%
6 Box jumps 30/24”
7 CTB pull-ups
Rest 1:00 min after each round.

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ACCESSORY

Seated dumbbell shoulder press,
4 x 10 (moderate)

Skull crusher,
4 x 10 (hard)

1-Arm behind the neck tricep extensions,
4 x 10/10 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right

EMOM x 6

6-8 ttb

3+ reps in tank