2min on / 15s off for 5 rounds:
a) monostructural
b) 3-5+3-5 windmill
10-15 ring facepull
20-40s wide plank
c) monostructural
d) mobility of coach's choice

Monostructural = machines, run, jump rope, burpees, box step up...

Rasittavuus: RPE 5-6 / zone 2 (HR 60-70% of HRmax)

*full foot
3x3@80%, jerk-%, rest btw sets 2min

EMOM for 4 rounds
1) Gorilla rows
2) Russian twists
3) Alternating DB snatches
4) Rest

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

3 rounds:

6-8 Knees to elbows
20 abmat sit-up
30s handstand hold

1min rest in between rounds

Part A).
Skill Primer
3 Position Pause Power Clean & Tall Split Jerk
(5-8 sets x 1+3)

Part B).
Clean & Jerk
(8 sets x 1+1 / Build up to a heavy 1RM)

A) Stiff-legged deadlift 8x4
B) Rope climbing (istumasta, seisontaan)
C) 40cal air bike

E5MOM x5:
5-15 T2B / K2E / kipping knee raise
20-40 DU / 40-80 SU
15 double kb STOH
- Tavoiteaika 2-3min / intervalli

EMOM40

10/12cal ergo
15 heilautus
10 thruster 2 kuulalla
8 burpee
Lepo 1min

ACCESSORY

3 rounds:
12+12 one arm kb row (kuulalla kulmasoutu)
12 barbell curl
15 ghd Back extension (väärinpäin ghdssa)

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