Voimarive+työntö 2+1
15,20,25

Rive+työntö 10sets
55 asti

Te-ote vauhtipunnerrus + allemeno 2+2
15,25

Tempaus stop pp+tempaus 1+1
39 asti

Takakyykky 1x5
Nelosia 50,60,70,75
Vitonen 80

+loppujumps!

Tempaus stopilla pp + tempaus 1+1

Every 2min squat clean & jerk x 2

For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 6 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 6 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

Part A).
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

Active Recovery workout HR Zone 2-3 ( 45 minutes )

5 + 5 One Legged DB Snatch
14 Squats Reach
10 Jefferson Curls
50/40 Calories Any Machine
10 + 10 DB External Rotations
10 Kang Squats
10 Pull-Overs
50/40 Calories Any Machine

Cardio pyramid

EMOM30

A) 8cal
B) 10cal
C) 12cal

6-6-4-4-2-2
Back squat

EMOM X minutes:

• Y cal ski on odd minutes
• Z KBS @ 32/24kg on even minutes

Pick X, Y & Z

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.