4 x 6min on / 3min off:

A) 20 box jump over + 16 c2b + 12cal erg

B) 24 kb swing 24/16kg + 16 sit up + 8 alt. pistol squat

Front squat

10-8-6-4

5 x every 2 min
1 Push Jerk + 1 Split jerk

*Go light and snappy!

High hang clean 3×3. Use 75% of 1RM.

9-12 sets, every 60-90sec:

Split Jerk

Build heavy of the day (last sets RPE 4-5)

Bar from the rack or blocks.

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

Tempo Back Squat + Back Squat

6 x ( 2 + 3 ) TEMPO 32X

Go Every 3:00

Outside workout in Eiranranta!
20 Min AMRAP
300m run to flame monument
20 push press 2x22.5 /15kg
20 front squats 2x22.5/15kg

Run together split the presses and squats 10/10! Pair up with someone similar

Hang power snatch

3 x 2 (60-70%)

3 x 1 ... go by the feeling

3 rds for quality
10 alternating pistols
15/12 cal row/bike
3 wall climbs
rest 30 sec