For time in team di 2
50 burpees
50 Thruster 50 kg
50 burpees
40 Thruster
50 burpees
30 Thruster
50 burpees
20 Thruster
50 burpees
10 Thruster

15min EMOM:

3x Split Jerk, add weights after 5min

Parin kanssa: (toinen tekee toinen lepää)

3 min max reps lunge
2 min rest
3 min max reps rope climb
2 min rest
3 min max reps row
2 min rest
3 min max reps pull up

AMRAP 20MIN
18 deadlift
16 back squat
14 hang power clean
12 front squat
10 push jerk
EVERY 2 MIN FROM 0 MIN: 20 DU

@50/35kg

Squat clean maasta + pa + jerk

A. 3 x 1 + 2 + 2 (6-8 rpe)
B. 3 x 1 + 1 + 2 (7-8 rpe)
C. 3 x 1 + 1 + 1 (8-9 rpe)

Etukyykky

A. 6 x 3 (7-8 rpe)

On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

A: SA Kb press 3x8@20kg Kb
B1: push ups 2set 25-20
B2: SA Kb rows 2x20@20kg Kb
C1: Banded triceps extensions 2x15
C2: Side plank Powell raise 2x12@4kg
D: 15min Kb carry

EMOM 16' OF:
1' 10 BARBELL SNATCH 40/25 - 30/20
2' 10 OVERHEAD SQUAT OR 15 FRONT SQUAT
3' 10 CLEAN&JERK
4' REST

Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
3 Minutes Rest
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
3 Minutes Rest
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 99%

% of 5 RM from last week (145kg)

3 rounds:
15 KB deadlift
10m KB front rack walking lunges
-rest 1-2 min between rounds-

3 rounds:
6+6 box step down
12 hanging knee/ leg raises
-rest 1-2 min between rounds-