4 sets:
2min ON / 1min OFF:
10/7cal Ski
10 Box Jumps 60/50cm
Max HSPU

Clean + Front squat + Jerk

8 to 12 x 1+1+1 @ 72+%1RM CnJ, Go every 60 to 90-seconds

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

Deadlift

Build to a heavy set of 10 (H10) @ RPE 9 / 1 RIR (68-76%1RM)
+
2 x 8-12 @ 90%H10

Rest 3-minutes between sets

TEKNIIKKAA
Rive
VP/Työntö

KORTTIPAKKATREENI
Hertta:
- Heilautus, kyykky, sit up
Ruutu:
- Rive, askelkyykky, linkkari
Pata:
- Työntö/VP, kyykkyhyppy, olan kosketus vatsat
Risti:
- Seesaw soutu, sivukyykky, nilkan kosketus vatsat
Jokeri:
- Burpee x 15

Numeroilla 2-7 tehdään kortin osoittama toistomäärä x 2
Numeroilla 8-14 tehdään kortin osoittama toistomäärä

Basic Endurance 50

50 Calories Any Machine
10+10 Kneeling DB Press
10+10 DB Row
1:00 Plank Hold
50 Calories Any Machine
14 DB Pass Trough
10 L Sit-ups
1:00 Wall Sit

90 Minutes @ HR Zone 2

10 minutes Ergo
Max Strict Pull-Ups
5m+5m Handstand Walk

Abs: EMOM for 4 rounds
1) 5-10 Strict T2B
2) 5-10 Dragon flags
3) AMRAP AMSU
4) Rest

Hang clean pull 4x6 reps

AMRAP 9

10 Box Jumps
10 Kettlebell Swing

Rest 0:30 Between Rounds