5 rounds

7 / 6 reps if prev. week clean

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 105/90 reps

Light recovery jog around Hietsu

Week 2 of this! Please stick to the same numbers, you know what it feels like!

40 Min EMOM.
1. 18/15 CAL Row
2. 20 Thrusters 20/15kg
3. 15 Burpees
4. Rest

Don't worry if you need to scale! Try to be smart and keep the numbers throughout! If you have a HR monitor wear it! Work should be done under 40 secs to maintain

7 rounds for time of:

• Run 400 meters / 500m Row / 1000m Bike / 500m Ski
• 21 walking lunges
• 15 pull-ups
• 9 burpees

3 rounds for time:

• 500m Row
• 30 KB Swings @ 32kg
• 15 Burpees

7 kertaa Front squat, 85-90% 5RM FS max:

6 - 6 - 6 - 6 - 6 - 6 - 6

Lepää 90s.

Find your 3RM Shoulder Press

@ max 65-70%

EMOM 8
1 Muscle Clean + 1 Pwr Clean

--2min REST--

EMOM 8
1 Squat Clean + 2 Split Jerk

Back Squat
3,3,3,3,3,3

We are trying to max out on set 3 and then after your 3RM hit sets 4, 5 & 6 at 90% of the 3RM

Example: 70kg, 80kg, 100kg 3RM then 90kg, 90kg & 90kg

In 25 minutes:

Back squat 5 x 10 (use same weight in every set). Rest three minutes between sets