weighted chin up e3mom
2 x 2
2 x 1

*one rep in the tank!

For 50min:
Hietsu/Sörkkä Run
In pairs:
Row
20 Lunges
15 Hollow Rocks
15 Arch Rocks
10 Ring Rows
@60-70% of Max HR

Find your Weighted Pull-Up 3RM.

RPE 5, maximum effort

16 mins with a partner

• Row 2000m
• Amrap of Cindy for the rest of time

Cindy is
- 5 pull-ups
- 10 push-ups
- 15 air squats

You can split the workout with your partner anyway you like, but you must row the 2K first.

EMOM x12

4x3 power snatch
4x 2 power snatch
4x 1 power snatch

4 x 3

*no bouncing from the tighs. Keep it light and snappy.

Lenkki

Record what you did, how it went and any reminders for next time.

"HEAVY JACKIE"

1000m (Damp. 10/7)
30 Thruster 42,5/30kg
20 Strict Pull-Up

TC 10min!

1 Power Clean
1 Front Squat
1 STOH
1 Back Squat
1 STOH behind the head

Build up to a daily max (lift every 90 secs) 7-10 rounds starting about 60% of STOH 1RM