3 x 3 back squat

• leave two reps in the tank
• rest 3-4 min btw sets

8 x 2min on / 2min off:

A) 3 power clean + 3 front squat + 3 bar over burpee

B) moderate pace row

C) 4 front rack reverse lunge + 4 shoulder to overhead + 12 lateral jump over barbell

D) moderate pace row/assault bike/ski

Barbell weights:
Advanced 60/42,5kg
RX 50/35kg
Scaled 40/25kg

E2MOM
hang power snatch + ohs (5+3)
- find heaviest complex in 5-7 sets

4 x E2MOM
2+1 chin up
- leave 1-2 reps in tank

*ensin kaksi toistoa 00:00min kohdalla ja sitten yksi 00:20min kohdalla, loppuaika lepoa

4 x E2MOM
8-10 double db medball bench press
-leave 2-3 reps in tank

for time:
10-9-8-…-1
power clean 50/35kg
wall ball

8 x 3-pos clean and jerk (1+1+1+1)
- mid thigh - below knee - floor + jerk
- manageable weights

5 rounds with partner YGIG one round

8 devils press 35/25lbs
12 box jump over
15 cal/12 erg

Build to daily technical heavy 1 in 10 minutes
(2-3RIR)

Valakyykky 10,8,6

tauot 2 min , nousevat painot