250m SkiErg

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min

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BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

FRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min

Voima
EMOM8
Push up 6-10
Hollow hold 10-30s

Metcon
Amrap 8
Push up 8
Sit up 8
KB thruster 8

7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70.

10 min AMRAP:
• 2 Hang Squat Cleans 65/45#
• 2 Pull-ups
• 4 Hang Squat Cleans 65/45#
• 4 Pull-ups
• 6 Hang Squat Cleans 65/45#
• 6 Pull-ups
… continue pattern until time. Goal: round of 14.

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Power Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

8'AMRAP
10 steps walking lunges
10 alt. DB snatch @22.5/15kg
10 push up

plank + side plank TABATA

10' EMOM
1: 10 wall ball
2: 5/5 gorilla row

T2B tech
Kipping HSPU tech

Accessory
3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press