EMOM21:
a) 3-5 power clean
b) 7-14 cal row
c) rest

Kyykky 3x6x60%

Penkki 3x6x60%

Maastaveto 6x60%

EMOM 12

Minute 1 : 4-6 Strict Chin-Ups
Minute 2 : 8-12 Wallball Shots
Minute 3 : 10 Hollow Rock
Minute 4 : 10 Arc Rock

Frontsquat 6x4

3 rounds
1:30 cardio
20m bear crawl
10m lizard walk
5 scap pull ups + 10 kip to swings
10 ring row
10 kb swings
5-10 barbell ohs

IN TEAMS OF 2.
AMRAP x 16 MINUTES
6 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
5 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
4 Unbroken Bear Complexes /Max Cal Bike/Row/Ski
3 Unbroken Bear Complexes / Max Cal Bike/Row/Ski

*P1 completes 6 Unbroken Bear Complexes while P2 completes cals. Once 6 reps have been completed partners switch and now P2 completes 6 Unbroken reps while P1 completes Max Cal Bike. Once the Round of 3 is completed by both athletes, they will go back up to the top and start from the beginning on the round of 6.
- 1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes

Hang squat clean

2x3 hang squat clean (65-70%)
3x 2 hang squat clean (70-75%)
4x1 hang squat clean (75-85%)

MODERATE-HEAVY WEEK 6/9

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WARM UP sama saliohjelman kanssa

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BACK SQUAT *one top set of
5@RPE9 (could do 1 more reps), then
4x5@-10%, rest between sets 3min *5@rpe9 -- target load of max ~84%

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CLEAN PULL *full foot
2-3x1@115% jerk-%, rest between sets 2min

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SEATED PRESS
3x6@RPE8, (could do 2 more reps), rest between sets 2min
*6@rpe8 -- target load of max ~79%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable
8 HIP TRHUST with BB
6-8 DIP/BENCH DIP

Rest as needed

Scull Crushers

4 x ( 5 + 5 )

Go Every 2:30

Chest Supported Dumbbell Row

5 x 6

Go Every 2:30