@92.5-95%
Rest 4min btw sets

lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~23-25min),
1×2× 1+1@50% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),

LAVA: 3× 1+1@95%-100+%

tai

lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@50% (15min),
1×2× 1+1@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),

LAVA: 3× 1+1@95%-100+%

4 rounds for time:

5 db squat snatch R
10 box jumps
5 db squat snatch L
400m run

@20 kg db

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

10 Rounds for cals

• 1 Min Row
• 1 Min skierg
• 1 Min Burpees
• 1 Min Assault bike
• 1 Min break

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Triceps Foam Roll
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-

For time 35min
3 roundes

50 double unders
25 cal row
17 kbs 254kg
13 goblet squat
9 c & j 40kg
5 wall walk

Then
For the rest of time: max meter on skierg
Score is max rep

POWER CLEAN LADDER

3x 70%
2x 75%
1x 80%
3x 75%
2x 80%
1x 85%

Every 2min

5 push press
5 pull ups
10 front squat
20 DU
Women 37,5kg