Tempaus
2@70
2@75
2@80
1@85
3x1@88-95 jos kulkee

Rive + työntö
1+1@70
1+1@75
1+1@80
1+1@85

3x1+1@ 88-92 jos kulkee

Takakyykky
3@75%
3@80%
3@85%
75 max reps. ei feilureen

Boksi hypyt kyykystä 5x3

Clean and Jerk
EMOM 16
1. 3 Clean and jerks @50%
2. 2 Clean and jerks @55%
3. 1 Clean and jerk @60%
4. Rest

Snatch
EMOM 16
1. 3 Snatches @60%
2. 2 Snatches @65%
3. 1 Snatch @70%
4. Rest

For time:
5 miles Assault bike

5-8 set, rest 60-90sec between lifts. Find 1RM of the day.

2 Squat Clean + Jerk

Drop and Go with the Clean.

Back squat
Establish 10RM
Then do 5 sets of 7 reps @90% of 10RM
Use spotter

I go You go -style

10x Usa Swing
10x Airsquat
10x Situp

21 – 15 – 9
Pistol squat
T2B

Time cap 12 minute

EMOM 12 min

5-7- Power snatch TNG
10 Box jumps

AMRAP 15 min

7/ side 1KB Front squat 24/16 kg (or 22,5/15 kg DB)
15 WB 10/6 kg
30 DU
35 Sit-ups
Corridor sprint