5x
-run 400m
- 30 squat
- 20 ketrleball 24kg
- 10 box Jump
1 min rest
21:41

1 mile run

Every minute one movement
3 rounds, total 18 min:

10-15 squat
10-15 leg raises
10-15 box jump
10-15 push press
10-15 lunge jumps
10-15 pullup

EMOM 12 20kg käsipainoilla
3x Power clean, 3x Thruster, 3x burbee
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EMOM 18
1. 15x Goblet squat
2. 15x Ski erg
3. 10/16 Alternative DB snatch
4. 15/25 push up
5. 10x single handed OH lunge
6. Rest

Power clean + clean

2 x (1+2) x 60%, 2 x (1+2) x 65% (% of power clean)

Snatch Balance

4 x 3 x 60%

Push Press

4 x 5 x 70%

Muscle Snatch

1 x 4 x 50%, 1 x 4 x 55%, 2 x 3 x 60%

3 sets:

15 Sit Ups
12 Barbell Row

5 sets of:
4x Front Squat + 8x Back Squat

Use rack if necessary

5 sets of:
6 front squat + 12 back squat

rack if necessary

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

emom 12 minutes

4 power clean
4 push jerk

100 air squat
80 Walking lunge
60 jump squat
40 jump lunge
20 pistol