Power clean and jerk

8 – 10 Sets Of 5 x ( 1+ 1 ) (TnG) @ 45+%1RM PC+J

– Rest as needed between rounds –

Deadlift

A) Build Up To Days Heavy 2RM (älä ihan maksimeita)

B) 6x3 @80-90% from 2RM (E2MOM)

Strength

A) 4x Superset:

• 3 Weighted Chin Up (1RIR)
• + 10 Bent Over Barbell Row

*rest 2-3min between

B) 4x Superset:

• 10 Glute Bridge
• +30m Backwards Sled Drag

*rest 2-3min between

C) 4x Superset:

• 45/45s Copenhagen Plank
• +45-60s Spanish Squat Hold

*rest 2-3min between

Clean + push press + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

ENGINE

20MIN AMRAP (VK)

10-20-30-40 etc.

-Cal Row
-Cal Bike Erg

-Rest 5min-

E8MOM X5:

-15 Cal Ski
-5 SB Over Shoulder @45-50kg
-30m SB Bearhug Carry
-15 Cal Ski

AMRAP 15

20 Weighted Lunges 22,5/15kg
15 Sit-Ups
20 Weighted Box Step-Ups 22,5/15kg
15/11 Calories Bike

A1: Excentrisk Hspu + kick up 4x4
A2: pronated grip ring pull ups 4x6
B: Archer push ups 3x6

45 min of basic conditioning

4 x 6

E7MOM x 6
Set 1, 3, 5:
- 400m Run
- 5 C&J @50kg
- 400m Run
- 5 C&J @50kg

Set 2, 4, 6:
- 1000m Row
- 35 Wall balls

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat