9 min amrap:
3-6-9-12-15...
hang power clean & jerk
front squat

Light weight.

Every 2 min x 8 sets (4 each)
A. ring dips x 3-5 + strict pull ups x 5-8
B. pistol squat x 5-6 (per leg) + strict T2B x 6-10

EMOMx12
1) 6 strict pull ups
2) 13/10cal ski
3) 8 thrusters @45/30kg

DEFICIT DEADLIFT

4x5

• lisää viime kerrasta
• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

EMOM x 8-12
1)row
2) 5 clean pull + 5 muscle clean + 5 front squat
3) row
4) 5 press + 5 push press + 5 push jerk

Tempausmave + raakatempaus
4-5 x 2+2 @kohtalainen

Veto + tempaus
3x 1+2 @70-80%
3-4x 1+1 @80-90%

Veto pysäytys polvella + veto polven alta
4x 1+2 @90-100%

Buy in:
10 min bike
10 min row

AMRAP35:
35 burpee
35 thruster (15 kg)
35 sit-up
35 wallball (10 lb)
35 2 x 7,5 kg db Shoulder press
35 KB Swing (20 kg)
35 front squat (15 kg)

Buy out:
10 min bike

2-3sets:

10-15 snowangel
10-15 cyclist squat
40-60m s.a farmer carry

Hang Squat Cleans
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

For time you go i go
200 meter Run both
22 Snatches 43/30kg
22 Pull-Ups
22 Medicine Ball Cleans 9/6kg
22 Elbow Plank to Push-Ups
22 Wall Ball Shots 9/6kg
22 Deadlifts 43/30kg
22 Air Squats
22 Overhead Walking Lunges with 20/10kg plate
22 Box Jumps 60/50cm
22 Power Cleans 43/30kg
2x20 sec Bar Hang
22 cal Row both
22 Handstand Push-Ups
22 Back Squats 43/30kg
22 C2B
22 Bar Facing Burpees
22 Thrusters 43/30kg
22 Jerks 43/30kg
2 Rope Climbs 4m
22 Overhead Squats 43/30kg
22 Kettlebell Swings 24/16kg (US)