Build up to 60-65% with Triples or Doubles.
— Then
EMOM 10:
1 Back Squat
- Build up by feel

3 rounds:
10-15 Back Extensions
7,5m Double DB Front Rack Walking Lunges 15/10kg
:30 Forearm Plank
7,5m Walking Lunges (no weight)
- Rest 1min btw sets

5min Row Intervals:
Each minute -5sec from your pace, so that your last rowing minute (-20sec) is about your 5K PR pace or little less.

AMRAP 14

2 bmu / 4 chest to bar / 6 pull ups
4 kb shoulder to overhead 2x20/16kg
6 kb front squat @2x20/16kg
4 burpee box jump @60/50cm
after every 2 rounds: 1 legless rope climb / 2 rope climb / 3 zombie

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
10x kb snatch

EMOM8
1: 15-20 box dips
2: 10+10 side vups

EMOM8
1: 14-20 renegade row
2: 15-20 situps

E90s x8 alternating AB
A) 8 seated DBL DB/KB press
B) 8 BB pendaly row

yleismobilityt alle
sit 3x40/20/10s ski erg, add speed, rest 20s bwn sets
rest 2-3 min
3x30 sec fast pace ski erg / 1 min 30 sec rest

Ski ergissä ajatus ns.uintilihaksille antaa pieni tuntuma.

rest 5-10 minutes and start prep for snatch and test l-sit hold

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power or squat snatch 3x1+2reps@55-65%
then 3 min emom
70-75-80% (nousu about aloitus rautaan tai vähän alle sen)

after last lift 1 min rest

do l-sit hold for 50-60% effort (abouttia puolet arvioidusta maksimiajasta)

jos tän jälkeen tuntuu et pitää vielä jotain asennossa hakea tee se mut testaa sitä mielellään ennen/tai lämmittely tempausten aikana

Accessory Work
2 sets
4-6 kb hang clean&jerks
1-3 bar muscle ups
4-6 kb hang snatch
rest as needed

Interval prep
2 sets with increased pace
:30 cal echo bike
4 burpee box jump overs
:20 drag rope singles/du's
rest 1-2 min bwn set

then rest few minutes

then 1 set (2 min amrap)
15/12 cal echo bike
10 burpee box jump overs
amrap of drag rope double unders

8 sets: build to a heavy 1rep snatch
every 1.30

3 rounds:

10+10 dumbell bulgarian split squats
20m sled pull @moderately heavy
(jossei kelkanveto mahdollisuutta: ring row 15x jalat korotettuna boxilla)