-1-2 skills (rope, DU, t2b, hspu…)

-hang power clean + hang squat clean
*build to heavy

EMOM 10:
3 Thrusters @43/30kg

EMOM 12:
Min 1-3: 1 Power Snatch @60%
Min 4-6: 1 Power Snatch @65%
Min 7-9: 1 Power Snatch @70%
Min 10-12: 1 Power Snatch @75%

Bench Press

6-6-4-4-3-3-2

Go Every 3:00

5 sets:
AMRAP 3:
18/15cal Assault Bike
Max Cal Ski
- Rest 3min btw sets

• The goal is to finish the first station in 1:45 or less without emptying the tank.
• Target Calories each set: 42/33
• Intended Workout RPE: 85% - high intensity.
• Score is total calories for the entire set.

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

WU

5-6x
3-5 bench press @80% 1RM
400m run
12 Box over burpee, 2 boxia päällekkäin
6 BMU/ c2b
W:R 2:1

Sprints with bag

3 sets:

10 Clean grip deadlift @60% of 1RM DL
5 Box jumps after each deadlift

Rest 2 min between sets

5 sets:

1 power clean + 3 hang squat clean
@80-85% of power clean 1RM