10 min otm
Every minute complex of:
1 snatch+ 2 overheadsquat

Ergoilu

3x

5min pk (sininen)

5min vk1 (vihreä)

5min vk2 (kelt/oranssi)

Jäähyttely 10min pk

** Back squat**

3 to 4 x 6 @ 76-82% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00-4:00 b/t sets

Clean and jerk

2 x 2+1 @ 70%
2 x 2+1 @ 75%
1 x 2+1 @ 80%
1 x 2+1 @ 80-85%
2 x 2+1 @ 70%

Go every 2:00

Power clean + pause split jerk + split jerk

5 x 1+1+1 @ 50%1RM CnJ, EMOM

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 sets for time:
5 Power Snatches 43/30kg
4 Bar Facing Burpees
5 Power Snatches
8 Bar Facing Burpees
5 Power Snatches
4 Bar Facing Burpees
- Rest 1:1

3 rounds:
8/6cal AB
3 TnG Power Cleans 50/35kg

• Rest 3min

3 rounds:
8/6cal AB
3 TnG Power Cleans & Jerks 50/35kg

• Rest 3min

3 rounds:
8/6cal AB
3 TnG Power Snatches 50/35kg

AMRAP in 10 mins of:
1:00 minute Machine of Choice (Easy pace)
10 Dual Dumbbell Burpee Deadlifts, Moderate Load
10 Scorpion Rotations
5/5 Side Plank Rotations
10 Alternating Leg V-Ups

---

Deadlift
every 2:30
tng
10,8,6,6,4,4 Reps

Aikaa vastaan

Avoin, Master +35 - 44, Master +45 - 54, Sekapari avoin:
Miespari 4000m
Sekapari 3800m
Naispari 3600m soutua
2min välein 8 synkronoitua thrusteria yhteispainona: MM 60kg / MN 52,5kg / NN 45kg