Tempaus
70%x3, 75%x2, 80%x2, 85%x1, 88%x1, 90%x1x3, 85%x2

EMOM 6
1. 4-6 Strict C2B
2. Rest
Pick a suitable rep range and hold it for all three sets.

3 RFT
Rx: 15x laps run around the cage
50x air squat
Sc1: 12x laps run around the cage
40x air squat
Sc2: 10x laps of run
30x air squat

3 sets of:
3 Clean pull @ 90-100% of 1 RM clean
- 2 mins rest between sets
- focus on aggressive hip extension

• 3-3-3-3-3 of: BB Jerk
Use load of last week Heavy 3 reps + 2.5-5Kg.

for time
30-25-20-15-10
kb swing 32/24kg
hpc 50/30kg
V-Ups

sweat for 60 minutes

10 rope climb (kuopiossa 5)
db press 10+10
then
10 rds
8 ttb
12 hr push ups
16 pistols alternating
then
750 m row

Alternating jerks
EMOM 15
1. 3 Push jerks @ 60%
2. 2 Split jerks @60%
3. 3 Push jerks @70%
4. 2 Split jerks @70%
5. Rest

"Cooldown"
10:00 of easy conversational pace work ie. row, bike or ski erg
*Every minute complete: 10 Deadbugs

Työntö
70%x3(1+1)
75%2x(1+1)
80%x2(1+1)
85%x1+1
88%x1+1
90%x1+1x3
85%x2(1+1)