10 sets: Add loading after 2 sets
and last lifts with RPE 4 to 4+

Hang Panda Pull (above the
knee) + Hang Power Snatch +
Hang Squat Snatch.

With the first 1-4 sets, do one
OHS after the hang squat
snatch. Use straps if needed.
Add 2,5-5% compared to
last week.

3:00 on / :30 off x 2 rounds:
1: 20 kb swing + row
2: 20 box jump over + ski
3: 10+10 one arm db thruster + bike erg
4: 10+10 half kneeling rotation + echo

For time:
6 Rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap: 20 min

Weighted pull up 3x3

A,
Pause Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
For time:
30 Clean & Jerks, 61/43kg

"Benchmark Friday ish"

Goal: Be smart and choose and intensity right for you today

C,
For quality:
Outdoor Activity, 20 mins

20 min Low Intensity Outdoor Activity or Walk

Chin up 1 RM
Tried but missed 30 kg

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR Add 2,5.5kg from last weeks lift

B,
Complete as many rounds as possible in 20 mins of:
10 R Single Arm Kettlebell Snatches,24/16kg
10 R Single Leg Front Rack Box Step-ups,
5 R ¼ Turkish Get-ups,
20/17 Ski Erg Calories
10 L Single Arm Kettlebell Snatches,
10 L Single Leg Front Rack Box Step-ups,
5 L ¼ Turkish Get-ups,
20/17 Ski Erg Calories

Complete at RPE 6-7 out of 10 (60-70% effort).

C,
For quality:
Handstand Hold, 1:30
3x 5 Wall Walks
3x See-Saw Plank, 20 secs

Handstand Hold- accumulate the total time

5 rounds for time:

10 kb clean & jerks
15 cal row

R5JC

20cal C2 bike
15cal C2 row
10cal C2 ski

Takakyykky
1 x 5 @ 67,5%
1 x 3 @ 76,5%
1 x 1+@ 85,5%
*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.