Kyykky 1x97,5%
-viimeiset nousut 1x80-85%, 1x90-92,5%

Penkki 2x2x90%

Maastaveto 3x70%

EMOM 10 min
3 power clean
+
2 push jerks
+
1 thruster
@ 75% of 1 RM c&J

• tng style, hands on the bar at all times
• hit all 6 reps under 25s.

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch complex

7x every 2 min
start at 75%
built up to AHAFA

hang snatch
+
below the knee snatch
+
snatch

AMRAP 8

2-4-6-8-10...

Box Jumps 24"/20"
Dumbbell Hang Snatch

AMRAP 5
3 rounds of:
5 DL (moderate heavy)
8 t2b
AMRAP burpee over bar

-rest 2

AMRAP 5
3 rounds of:
12 db hang power clean @2x20/14kg
8 db front squat @2x20/14kg
AMRAP burpee over bar

-rest 2

AMRAP 5
3 rounds of:
12 box jumps
8 alt. db snatch @20/14kg
AMRAP burpee over bar

Emomx8
odd: 6 dips
even: 6 barbell curl

Accessory & mid-line work of coach's choosing.

10 Rounds for Reps :

Minute 1 : Max Cal Row
Minute 2 : Max Cal Echo Bike
Minute 3 : Max Shuttle Runs
Minute 4 : Rest

Voima
E3MOM, 5rds
Deadlift x3
-tangolla
-nouseva paino

WOD
5 rounds for time:
9 deadlifts (tyhjä tanko)
6 hang power cleans
3 push presses

Raakatempaus + valakyykky
2x 2+5 @kevyt
2x 2+5 @ lisää 2-5kg

Raakatempaus
4x 2@60-70%

Tempaus
3x 3 @70-73%
3x2 @73-80%

Kulmasoutu kahvakuulalla + jalkojennosto kahvakuulan yli

3x 8+8 @kohtalainen käsipaino
3x 10 jalkojennosto