5-5-5-5-5

1 Rep reserve at every set

10 x E75SEC
1 strict chin up
- leave 1-2 reps in tank

Power Snatch

5 x 2, One Sec pause on catch

Go 1:30

push press
4x8

(E2MOM, 2-3reps in tank)

“Suomi 106” with partner, split the reps anyway you want

cash in: 106 cal erg
10 rounds
6 cluster 60/40kg
12 box over burpee
cash out: 106 cal erg

Tc 35min

At the Gym

Basic conditioning
EMOM40
1. Row, Bike, Ski
2. Farmers carry
3. Box step over
4. Hand release push up
5. Sit ups

*Move through the whole minute with a steady pace without letting your heart rate rise high. You should be able to talk while you move.

OR

Anywhere

Running

4x
5 minute easy pace
3 minute moderate pace
1 minute faster pace
1 minute walk

Clean and Jerk complex
6 sets
Power clean + hang squat clean + 2 split jerks

-lepo 60-90 sekkaa sarjojen välissä.
-rakennellen ja kaikki 6 sarjaa tulisi olla haastavia, mutta ei mennä feileihin asti.
-viime viikkoseen vähän korotusta mikäli tuntuu hyvältä

AMRAP8:

5-10-15-20… air squat
8 kipping pull up/c2b

Advanced:
5-10-15-20… air squat
4 muscle up

7 rounds
7 deadlift 100/70kg
7 t2b/ ghd sit up

AMRAP7 with partner
cluster 60/40kg
- split the reps anyway you like

Adv: 70/45kg