Every 1 min for 40 mins, alternating between:
10-14 Ski Erg Cals
12 Alternating Dumbbell Clean 22,5/15 kg
10-14 Rows
12 Alternating Dumbbell Jerk 22,5/15 kg
- HR %75%

TEAMS OF 2, AMRAP 25:
[PARTNER 1]
3 Strict Pull-ups
6 Power Cleans 50/35kg
9 Box Jumps

[PARTNER 2]
400 Meter Row

Penkki 2x2x90%

Kyykky 1x90%

Ojentajat käsipainoilla 5x8-12

-3-4 sets, 3-4reps/set

-20-30s HS-hold
*as close as you can stay on the wall

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

Clean & Jerk
5 x every 90s.
1 @ 80%
- heavy focus on having the best form you can on every rep

Warm Up
2 rounds
1.5 min air bike, row, run, bike
10 band pulls + 10 band pass through
5 strict burpees
10 v-ups
10 ring row
10 air squat + 5 squat jump
some chest/tricep mobility and do warm up sets

Strenght (20-25mins)
Ring DIp OR / Double DB Bench Press 4x8-12 reps, moderate heavy
Strict Pull Ups 3x8-12reps @light/mod weight
rest 2-2.5 min bwn sets

Metcon
For 15 minutes :
In teams of 3
12/15 cal row or 10/13 cal air bike
7-10 burpees
7-10 box jump, step down
aina kun kardiolaite vapautuu saa tiimin seuraava jäsen aloittaa
oman kierroksen tekemisen. Lepoa on aina se aika mitä menee
Box jumppien jälkeen odottaa oman kierroksen alkua.
Tavoite on et jokainen tekee 5 kierrosta 15 min aikana.

5 rounds of 5 back squat.

OTM 12 min
Odd Front squat x 3
Even Box jump x 3

Week 1 RPE 7 - 8
Week 2 RPE 8 - 9
Week 3 RPE 9 - 10

EMOM25:
a) 5 ring row / assisted. pull up - 10-20 kbs
b) 6-12 cal machine
c) 12-20 sit up
d) 5-10 no-jump burpee / 5m shuttle run
e) rest

Target: Work 30-45s / min.