Deadlift 4x3

5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
67.5-72.5% 1RM
7th, & 8th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
72.5-77.5% 1RM

Metcon (time)

AMRAP in 10 minutes of:
5 Hang squat cleans 60/40kg
30 Double-unders

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.

7min max cal ski erg

Tempaus taskuilta+ polven alta + lattiasta

8x(1+1+1)@ 70-85%

Snatch balance + valakyykky

7 x (1+1) @ nousu max.

Esikevennetty boksi hyppy 30kpl

3 Sets of 3
Technique loads, focusing on positioning.

Chin-up 6x6x80%

E4MOM x 5

30 air squats
20 cal row
7 clean & jerk @85kg

500m row
30 body weight bench press
1000m row
20 body weight bench press
2000 row
10 body weight bench press