As many reps as possible in 10 minutes of :

21 Box Step-Ups 24"/20"
15 Dual DB Push-Press 15/10kg
9 Push-Ups

WU

Speed
3-4x
B-Skip Drill

3-4x
Power Clean (50 % 1RM) 3 →
Lateral Bound 3/puoli

3x
Lateral Shuffle Drill ×5

3-4x
4-6/puoli band rotational press

CF

every 11min x 2
1.
28/37 cal soutu
28/37 cal ski
16 BFB
max db snatch 50/70lbs 6min asti

2.
max db snatch 50/70lbs
16 BFB
28/37 ski
28/37 cal soutu
target sub 6min

Bench press
2x5
2x3
2x1

Clean pull + muscle clean + push press
3-5x 3+3+3

Clean and Jerk
4-5x 2 + 2

Power clean
4-5x 2 @heavy

Work up to heavy complex of the day:
1 snacth pull
1 hang snatch
1 snatch

Build up to your heaviest 20m Yoke Carry

8x building sets;

2 halting clean deadlift + 2 hip clean

every 2.30min

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

---

TEMPAUS

Raaka tempaus + Valakyykky + Tempaus,
6 x (1+1+1) @ 74%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
3 x (1+2+2) @ 74%
3 x (1+1+2) @ 79%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

---

BONUS

4 Kierrosta,
6 Pystypunnerrusta istuma-asennosta, 1 RIR
10 Suorin jaloin maastavetoa, 1-2 RIR
:30s-60s lepo liikkeiden välissä

A,
In 15-16 mins
Daily max of :
1 Hang Clean (any style) + 1 Front squat + 1 jerk (any style)
2 mins rest between Heavy sets

B,
With partner
5 mins of
Max reps front squats@70/47kg
Rest 1 mins
4 mins of
Max reps push jerk@60/43kg
Rest 1 mins
3 mins of
Max reps hang squat clean & jerk@50/35kg
Split work as You wish!

Shoulder press 7x5