strength

Jerk
Novice: A: 5*3 tall jerk
B: 3*5 push press (75% of last session)
Advanced: A: 7*2 split jerk RIR 2 by last set

workout

15 min EMOM
Min 1: 12 heavy KB swings
Min 2: 30 sec weighted plank
Min 3: 60 sec skipping

21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 40 meter Burpee shuttle run

Timecap: 30 mins

strength

Snatch

Novice: A: 5*3 Hang power snatch
B: 3*5 OH squat
Advanced: A: 7*1 snatch (working up to RIR 2 by last set)
B: 3*3 snatch high pull @75% snatch

workout

Build up to a heavy 25m farmers carry

strength

Tempo Back squat
6-6-6-6-6
3 sec down, no pause at bottom

accessory

3 sets of
8-12 tempo cyclist squats
into
5 ATG split squats (no weight)

workout

In pairs
12 mins not for speed
50m sandbag carry+ 2 lengths walking lunges
one in one out

cash out

3 rounds
Max rep single leg kettlebell extensions
no rest between legs or sets

3RFT:

Run 400m
50 Air Squat
50 Sit Ups
20 Push Ups

Mobility

Amrap7

7 cal row
7 box jumps overs
7 pull up / c2b / t2b

For time

20 m double front rack kb walking lunge
25 ghd sit ups
100m double kb farmers carry
30 deadlifts
100m double kb farmers carry
25 ghd sit ups
20 m double front rack kb walking lunge

Tanko 90/65kg
Kuulat 2 x 20/16kg

7 min time cap

A) 5 nostoa aikaa vastaan (nousevat painot, henkkoht määritetty noin 60-85%, painot vaihdettava itse)

B) loppuaika aikaa löytää 1RM

10 Burpee over bar (Lateral)
1 Round of "Macho Man"
10 Burpee over bar (Lateral)
2 Rounds of "Macho Man"
10 Burpee over bar (Lateral)
3 Rounds of "Macho Man"
10 Lateral Barbell Burpees
4 Rounds of "Macho Man"
10 Lateral Barbell Burpees
5 Rounds of "Macho Man"
...
Continue Adding 1 Round of Macho Man

"Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks

Rx: 70 / 47,5 kg