For Quality and rhythm:
1–2–3–4–3–2–1 Sync Shuttle Run (2x7,5m)
10–15–20–20–20–15–10 WB 9/6kg 305/274cm

Yksi viivajuoksu on 7,5m edestakaisin = 15 m yhteensä. Juoksu synkronoidaan kummassakin päässä. Wall ballit saa jakaa miten haluaa.

For time:
4-8-12 reps of :
Alt. DB Hang Power Clean to OH 22,5/15kg
T2B

————— Rest 2min —————

12-8-4 reps of:
T2B
Alt. DB Hang Power Clean to OH 22,5/15kg

For time:
1600m Run
10 Rope Climbs 4m

"Flight Simulator"

For time : ( Unbroken, stop between every sets )

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

TC 15

EMOM 30

Minutes 1-2 : Row Easy ( kantapäät "alustassa"
Minute 3 : Crossovers ( Single )
Minute 4 : Handstand Walk
Minute 5 : 10 Pistols Alt.

3 RFT:
20 jumping split squat (both legs = 2 reps)
20 kb hang clean
- rest 45s between rounds

TC: 10

MODERATE WEEK 1/9

---

WARM UP sama saliohjelman kanssa

---

CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
3-4[2+2]@up to 40-45% jerk-%, rest between sets 2min

---

PUSH PRESS
4x5@70%, pp-%, rest between sets 2min

---

FRONT SQUAT *one top set of
6@RPE8 (could do 2 more reps), then
2x6@-10%, rest between sets 3min *6@rpe8 -- target load of max ~79%

---

SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 BENT OVER ROW *sn grip
6+6 CROSS BODY RDL with DB
6 SQUAT JUMP

Rest as needed

video: CROSS BODY RDL

"BEC 55"

Row 65/52 Calories
Echo Bike 45/35 Calories
Run 400m

3-4 Rounds for quality:
12 Plate Front Raise
10 Standing Alt. DB Bicep Curl
10 SA Standing DB Skull Crushers L+R
- Rest 1min btw movements