Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

EMOM 8

1 Legless Rope Climb

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

DEADLIFT

6-6-4-4

• lisäillään viikkojen edetessä

PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

EMOMx25
1) 2 rope climb
2) 15 cal row
3) 15m sled push (moderately heavy)
4) 10-15 ghd sit ups
5) 40 double unders

ACCESSORY

3 rounds for quality
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• otetaan nää apuliikkeet nyt muutaman kerran, eli valmistaudu lisään painoo kumpaankin liikkeeseen

*time cap 20min
1+1@climb to the maximum of the day, rest 2min

:30 ON / :30 OFF x 25, alt. btw:
8/6cal Ski
8/6cal AB