skill: squat jerk and then:

Find heavy complex in 20 min

squat clean + hang clean + jerk (push or split)

EMOM 12

Clean&jerk, build heavy single

EMOM 12

Snatch, build heavy single

For time

row 3000m
50 rower over burpees
run 1000m

Aamulenkki
5 min hölkkää
5 min juoksua
5 min hölkkää
5 min juoksua
5 min hölkkää
5 min kovaa juoksua
5 min hölkkää

For time:

run 400m
30 deadlift 65/50/40/35
run 400m
20 push jerk. 65/50/40/35
run 400m
10 thruster 65/50/40/35
run 400m
5 snatch 65/50/40/35

TC 12

Dead Row 4x6
Maastaveto 3x6x77,5%
Salkkunostot 4x8

Snatch Balance
Build to a Heavy 1-Rep

3-4 rounds, rest as needed:

1) 10 Banded Pull-Aparts
2) 5-10 Parallette Passthrough
3) 10+10 Single Arm DB Bench
4) 5 High Box Jump

Tempaus, raskas ykkönen

EMOM 5
1xtempaus 80%, raskaasta ykkösestä

Te-Veto
3x95%
3x100%
3x2@105%

Takakyykky 3RM
2x3@90% (3rm)

Lisäpainolankku 3x30s

”I Go, You Go”

30min AMRAP

Every other Interval - Run around the box

Every other Interval - 20/15 Cal. Ski/Bike/Row

AMRAP 10

10 TTB
10 power clean 60/45/40/35

5RFT

20 pistols alt.
10 HSPU
70 du´s

OHS

5x1, heavy

10 Single unders
10 DU
10 Single unders
10 DU
5 HSPU
10 Double KB squat cleans 16/12kg