Snatch
6x1 Every 20s @60-65% 1RM
6x1 Every 40s @70-75% 1RM
6x1 EMOM @80-85% 1RM

X-rest after 6 sets to reload the barbell

AMRAP 5
30 crossover single unders / 40 DU / 50 SU
15 t2b / knee raises
20 box jumps @60/50cm
Max reps power clean @60/40kg

• rest 2min-

AMRAP 5
30 crossover single unders / 40 DU / 50 SU
15 t2b / knee raises
20 box jumps @60/50cm
Max reps power clean @70/50kg

• rest 2min-

AMRAP 5
30 crossover single unders / 40 DU / 50 SU
15 t2b / knee raises
20 box jumps @60/50cm
Max reps power clean @80/60kg

• skaalaa painot itselle sopivaksi. Tarkoitus kuitenkin tehdä viimeiset painot ykkösinä ja saa olla vähän haastava

Pystypunnerrus 5x5x70%
-pystypunnerruksen maksimista

Hauiskääntö tangolla 5x10

Ojentajat taljassa/kumpparilla 5x20

Porrasjuoksua Pispalan portaissa

10-15min easy pace warm up bike/ run
.
.
E4MOM x 3-4rounds:

1) 10-15 cyclist squat + bike
2) 2-4 rope climb + row
3) 5-20m hs walk / 2-4 wall walk + ski
4) 20 heavy kbs + echo

.
.
10-15min easy pace cooldown bike/ run

5 Sets x Every 4:30

Max. Reps Bike Calories in 2:30 minutes.

Recovery Remaining Time ( easy ergo or walk )

Score : Total of Calories

power clean + push jerk + squat clean + split jerk 5x1 @ rpe 8

7'AMRAP
1 rnd DT @40/30kg
10 burpee

5 Sets:
2 Slow Clean Deadlifts 6/10 RPE
- 10sec up and 10sec down
- The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
- Rest as needed btw sets

Toistot: 10,8,6,4