7 sets of Overhead Squat
Sets 1-2: 5 @60%
Sets 3-4: 5 @65%
Sets 5-6: 3 @70%
Set 7: 5 @60%
- Rest 2min btw sets

A,
Split Jerk with 2 Position Pause + Split Jerk
(5-8 sets 1+1)

B,
1 Drop Snatch + 1 OHS
(5-8 sets 1+1)

For time:
20-20-20cal AB
15-10-5 T2B
15-10-5 DL 100/70kg

• Rest 4min

20-15-10cal AB
10-8-6 T2B
10-8-6 DL 100/70kg

For time 50 cal echo bike

EMOM x8

5-8 ttb / 2-3 reps in tank Unbroken sets
*

2-3rounds:

10 snowangel
40-60s plank hold

Long Cardio HR Zone 1-2

100-120 minutes, use any machines you like

EMOM 12 ( Work 0:40 / Rest 0:20 )

Minute 1 : Plank
Minute 2 : Gobblet Squats
Minute 3 : Kettlebell Swing

Rope climb & legless rope climb

4 rounds
5-10 close grip Chin up
8 + 8 crossbody biceps
10 hollowbody hip flexion with miniband

TEKNIIKKA: Heilautus

INTERVAL 3 kierrosta 30/30sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10min
- Heilurikäännös x 12
- Myllykyykky x 12
- Rive+työntö x 8+8
- Devils press x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)

Front Squat

6 x 4 @ 80%