10 min AMRAP:
• 6 Burpee Pull-ups
• 6 Dumbbell Power Snatch 50/35#
Alternate arms on the dumbbell snatches. Goal: 8 rounds.

Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Otmx15
1) Assault bike
2) 1kierros Cindy
3) 20 sit up

Lisäpainoleuat
5x2

Emom12:
1: 10-12 kb sumo deadlift
2: 10-12 ring row
3: 8 cal row / 6 cal echo

E3:00 x4:
8 deadlift
8+8 db row

3x3 2:00

C&J

A) Build Up To Days Technical Heavy

• 1 Clean & Jerk

B) 3-4x1 @90% from days 1RM

Lifting Metcon

4x1min on/1min off:

• 50 DU
• AMRAP: Power Clean @55kg

Back Squat

E3MOM X6:

Set 1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy +)

Strength

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 15 Banded GHD Hip Ext + 20-30s Hold

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10/10 KB Leg Raise (korokkeen päältä)
• 10-15 Slider Hamstring Curls

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Engine warm up
2 rounds
2 min Rowing
8+8 Single leg deadlift with kettlebell 24-32kg
10 + 10 Single arm kettlebell swing 12-16kg

Muscle snatch + Behind neck push press+ OHS
4 x 3+3+3 @ 40-60% from muscle snatch

Ninja Snatch + Snatch p2 slow decend
5 x 1+2 @ 70-80%

Back squat
3 x 4 @ 75%

Snatch High pull
4 x 5 @ 80% of max snatch

3 rounds
20second side plank per side
10 GHD back extension
10 Jackknives