Lämpö
3x 1+1+1+1
Veto pause polvella
Muscle snatch polven päältä
Taskuilta tempaus
Valakyykky

Tempaus taskuilta
3-4x 2 @kevyt

Raakatempaus+ tempaus
4-5x 1+1 @nousu haastavaan sarjaan

Tempausveto riipusta polven päältä
3x 3 @raskas

Kolmen porukassa

Row 2100m / plank hold
150 wallball / wall sit
150 sit up / hang
150 air squat / side plank
150 kb dl / plank
150 box jump over / wall ball over head hold
150 pull up / high plank
Row 2100m / row climb 3kpl per hlö

Yksi tekee, toisella pito, kolmannella lepo.

optional c2b capacity:

4 rounds:
3-6 c2b (kippi tai perhonen)
1min easy bike
3-6 c2b
2min easy bike

AMRAP 12

6m kb front rack lunges @2x20/16kg
15/12 cal ski
6m kb front rack lunges
2 rope climbs / 4 zombie

EMOM x 12
A) 3 Front Squats
B) 6 Back Squats

@66-68% of 1RM Front Squat

5 x 10 min:
6 min bike erg PK-sykkeillä + EMOM4

EMOM4
1. Side plank left 50 s
2. Side plank right 50 s
3. Hollow hold 45 s
4. Abmat sit up 50 s (target 25 rep)

Front squat

Build to Heavy 2 (H2) @ RPE 8 (2 RIR)

– Build to a heavy double (H2) on the front squats then move on to 1 ¼ front squats, performing 3-5 sets of 3 reps at 70–80% of your H2 weight.

BTN Split jerk

6-8 x 2 @ 70+%, go every 1:30-2:00

Power clean + Deep power clean + Clean

6 to 8 x 1+1+1 @ 62.5+%, Go every 90-seconds to 2-minutes

This is a clean where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular clean

Warm Up
3 rounds
1min air bike
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x5+5reps@60-70-80-90% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-70-80-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-60-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon
21-15-9 reps for time
double kb thrusters@16/24kg
c2b pull ups
OR
Fran
21-15-9 reps for time
thrusters @30/42.5kg
pull ups
time target is sub 7 minutes on this one.

Cool down
10-15 minutes of bike erg/row/ab/walk