AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 15 Power Snatches (75/55)

KILOS – (61/43) (43/29) (34/25)

Z-press
5x4-5, 60sec between sets

1-2 reps in reserve

Tempaus lantio kakkosia 25kg saakka
Tempaus pp kakkosia 31kg saakka
Tempauksia 36kg saakka KYYKKYYN! 🥳
Taisi yks tai kaks lentää johonkin, muuten onnistunutta.

Rive pp+rive+työntö 1+1+1
25,30,35,40,44,45,49

Etukyykky 3x5
Lämpät kolmosina 45,55,60
62,62,62

Loppujumpassa 21-15-9
Punnerrus
Linkkarit
Superman

Enkkana 10 punnerrusta putkeen! 🥳

2-3sets:

10-15 GHD hip extension
8+8 curtsy lunge

Clean + front squat + split jerk

6 to 8 x 1+1+1 @ 65-85%, go every 2:00

4 intervals, alternate A1/A2

A1. In a 7:00 window

21 Thrusters (UB) @ see options
15 Chest-to-bar pull-ups (UB)
9 Shuttle runs*
+
Row @ 5km pace for the remaining time

• 1 Shuttle run is 7.62m out + 7.62m back

A2. In a 7:00 window
21/15 (cal) Row
15 Chest-to-bar pull-ups (UB)
9 Thrusters (UB) @ see options
+
BikeErg @ 98-102%FTP20 for the remaining time
– Rest* 4:00-5:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken
Thruster. 30/20kg, 43/30kg, 52.5/35kg

E2MOM 14min
1 hang high pull + 2 hang power clean + 2 squat clean

AMRAP 12 IGYG, with partner

7 Front Squats 40/30kg
4 Bar Over Burpees
15 Wallball Shots

Part A).
Skill Primer
Hang Power Clean & Press From Split Postition
(5-8 sets x 2+5)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

TEE TÄÄ ENNEN JUMPPAA!

SKILL

Treenaa 10-20min valitsemaasi voikkaliikettä 🤸🏽🤸🏼‍♂️