Rest 2 min btwn sets

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

AMRAP 15 ski erg for distance

3min ON, 1min OFF x5
3 squat clean @60/45kg
10 push ups
40 DU/ 80 SU

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jatka aina siitä, mihin jäin ennen taukoa

5 x EMOM6

1. EMOM6 Russian swing x 20 Punnerrus x 10
2. EMOM6 American swing x 20 Rengassoutu (haastava) x 10
3. EMOM6 Maljakyykky x 15 Burpee x 10
4. EMOM6 Thruster x 5+5 Sit up x 20
5. EMOM6 Rivekyykky x 5+5 Liskopunnerrus x 10

EMOM x5: 15 KBS
Overall RPE 3 to 4

In 20 min work up to 1 RTM of

Over head squat
mark 3 of your heaviest lifts

*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

40 min amrap at consistent pace:
30/25 cal row or ski
30 KB swings 24/16 kg
30 m walking lunges
60 s rest

20 MIN AMRAP

• 4 Pullups/ring rows
• 8 Pushups
• 12 Air squats