2 rounds
50 single unders
20 shoulder taps on push up position
10 ring row
10+10 light db press
:20 hanging from bar
:20 side plank holds (R/L)

20min alkavalla minuutilla parin kanssa vuorotellen

1. 4 kp thuster (2kpl kpl) + 6 varpaat tankoon
2. 24 tuplanaruhyppy

Valitse painot ja toistot niin, että harjoitus pysyy maltillisena

In teams of 4 complete the following FOR TIME:

200 Abmat sit up´s ( 2 athletes working / 2 in a plank hold)
3000m row (1 rower)
200 burpee box jump overs (100 female/100 male) 2 boxes
200 Pull ups ( 1 Athlete can work whilst two team members hang on bar and 1 athlete rests) Pull ups can be scaled to jumping but count as 1/2!
200 KB USA swings 24/16kg (100 F/100M) 2 KB´s
800m run with KB´s

5x1 @ 60-95%... if it feels good, you can go for a PR

Max calories of rowing in 10 minutes
This will be done before deadlifts!
your rowing effort should be hard but not maximum pace, because we want to be strong for those deadlifts.
This practise for you to see how you are able to produce strenght after short intervals.

Choose one of the followings :
A) 21-15-9 B) 15-12-9 or C) 12-9-6 reps of :
Romanian Deadlifts @40-50% of 1 rm deadlifts
burpee over barbell

Build to heavy 5 reps in 20 minutes cap. rest 2,5-3,5 min bwn heaviest sets.
Tempo 32XX = 3 sec down, 2 sec stop, up and take you time for next rep.

3 min cardio machines
3 min double under training

Clean&Jerk warm up with empty barbell
5 x dip,drive
5 x dip,drive,shrug, elbows high
10x hang power clean
10x Front squats
5+5 split jerk for both sides (also "wrong" side)
5x High hang squat clean

then warm up 5 reps of clean&jerk with empty barbell
then start to build up for c&j about 60-65% to start.

OTM 8
Odd : 5-8 strict ttb/leg raises/knee raises (control negative part)
Even : 5-8 High Box jump / box jump

Every 2 min for 10 minutes (5sets)
5 power snatches @ 70-75% of 1 rm.