Working in Teams of 2:
2km Row ( partner must hold on pull up bar)
80 Power Cleans
60 STOH
40 Snatches
100 syncro Burpees

30 Min Time Cap. 60/40Kg barbell (Ygig)

3-5 rounds for quality

7 stiff legged deadlift
7 + 7 bulgarian back squats

you choose the weights ! Rest as needed between the sets.

In stiff legged deadlift you aim to keep both your back and legs straight while deadlifting. The plates/ barbell does not need to touch the floor at the bottom position. Adjust the depth according to the mobility (Back has to remain straight)

after EMOM, find clean&jerk 1 RM in 10 minutes.

(no press out allowed)

Pause shoulder press

5 x 3

2 seconds pause when the barbell is at the shoulder

Every 3 minutes x 4

10 lateral burpees over the barbell
8 DL
6 thrusters

L1: 42,5kg/30kg
L2: 50/35kg

Alternate the following
1. 8 Front squats 80/60kg (No rack)
2. 5 Ring Mu ( kipping is fine)

E2MOM 12

3 Clean and thruster

Build weight from empty bar to 3 heavy ‘touch and go’ reps with great technique.

2 clean pulls + 2 squat cleans + 2 split jerks

4 sets with same weight
80-85% of 1RM
-no need to be TNG, you can drop between the reps
-rest 90 sec

3x12+12 lunges
Ota lisäpainoa!

15-12-9
DB Box Over (22.5/15kg),
Good Mornings