EMOMx20
1) 14 box jump overs @60/50cm
2-3) one round of “DT”
4) 13/10 cal row
5) rest

DT: one round
15 deadlift
12 hang power clean
9 shoulder to overhead @42,3/30kg

Kyykky 2x3x70%, 2x2x80%, 3x1 (85-90-95%)

Yhden käden kulmasoutu 3x20 / puoli

Bench press

4 x 7 @ 80+%1RM, rest 2:30-3:00 b/t sets

Front squat

4 x 3 @ 80+%, rest 3:00-4:00 b/t sets

optional c2b capacity: 1/3

every 3.30x4
set of chest to bar
-30s rest
set of c2b
-30s rest
set of c2b

A) Front squat (Week 2/8)
2x10@55-60% 1RM
3x5@70-75% 1RM

B) Upper body push-pull superset
3 sets (RPE 7-8)
10-12 L-seated dumbbell press
10-12 dumbbell bent over row (1 sec. hold at the chest)

C) Accessory/core
3 sets
20 (10/10) glute bridge march
10/10 side plank banded row

3 sets:
3x (1 TGU + 2 OHS) (per side)
- Rest as needed btw sets

EMOM 40 (10 rounds):
Min 1: :50 Row
Min 2: :50 Ski
Min 3: :50 AB
MIN 4: Rest
- Score: total calories of each machines lowest set

AMRAP 8

10 Push-Ups
0:30 Straight Arm Plank
20 Air Squats

Clean + Front squat + Jerk

6 to 8 x 1+3+1 @ 64+%1RM CnJ, Go every 2:00

– Each set is 1 Clean (squat, of course) + 3 Front squat + 1 jerk (anyhow)
– Start @ 64%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.