Front Squat 2x5 + 2x3 + 2x1 reps
Move up in weight each set. Build to heavy single for the day. 20 min time cap for squats.
rest 1.5-3 min bwn sets.
good target for % to hit : 70-75 for the 5 reps, 80-85 for the 3 reps and 90-95% for the last two singles.
IF feeling amazing and want to try new 1 RM go for it!
Mikko Leave something to tank cause of competitions next week.

5x Snatch (from the floor + above the knee + below the knee) 1+1+1

3x push prees behind the neck + OHS (3+3)

3x 10 high box jump

10min emom abb work ou by Heidi 🤢

6x 400m

• 3-5min palautukset
• Kirjaa ylös hitain aika

Single leg Glute Hip Trust
4 x 10-12 each. Rest 60s.

For time:

Ski 2200/2000m
50 Pull Ups
Bike 4000/3600m
40 HSPU
Row 2500/2200m
30 Pistols

• 2x
  60s. Row
  8-12 One Leg V sit up
  8-12 Air squat
  6-10 Ring Row
  6-10 Push up

• 2x
  30s. Active shoulders (handstand)
  30s. Kipping swings
  30s. Hollow rocks

• Mobility...

• Work on: Shoulder press

Emom 40 mins

1: 6-6 snatch
2: 10 russian swing
3: 5-5 clean & press
4: 10 goblet squat
5: 20 sit-up

5-4-3-2-1
RC
CnJ @ 55-60-65-70-75

For time
800m run/1000m row/ 1600m bike
60 Wallballs
50 pull-ups
40 bar facing burpees
30 power snatches 95/65

3 rounds
10/8 cal bike or row
10 air squats
10 Cossack squats

Backsquats
E2MOM x 5
5 @ 70%
4@ 75%
3@ 80%
3@ 82.5%
3@ 85%