• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Straight Arm Jump (Bar MU)
-Jumping Bar MU

EMOM 8 ( 1-3 reps)
Jumping Ring MU
or
Bar MU

5 x 3 power snatch

*all the sets with about 65-70% from 1rm
Warm up with pulls and muscle snatch - focus on the bar path and extension.

Thruster 4x7

3min rest

Find a 3RM "TNG" Power Clean of the day!

"Fight Gone Bad" with 5 rounds

30min EMOM (5rounds):

1) Wallball
2) Sumo deadlift high-pull (35/25kg),
3) Box Jump 60/50cm,
4) Push-press (35/25kg),
5) Row (Calories)
6) rest

Score: all reps + cal together

Target: 500+ reps

Overall RPE 5, maximum effort.

Single arm db or kb press 4 x (8+8)

Pull-up 3 x 8
*2sek pause leuka tangon yli
*Lisäpainolla, kehonpainolla, kuminauhalla, matalalla tangolla
*Rest 2-3min between sets

We will start nice and easy and build this
40 Min EMOM
1. 40 secs bike
2. 40 secs Row
3. 40 secs burpee
4. Rest

Post cals + reps on burpees. Stay consistent

EMOM20
1. BMU / C2B / pull up / kipping
2. 10-20 sit up / ghd sit up
3. Max reps DU
4. Rest

*Minute 1 - Practise the skill you wan to practice: 1 or 2 unbroken sets and then rest before moving to the second minute.