30 x 1 @ 60-65% of your most recent 1RM C&J.

Go every 30 sec. Needs to be squat clean, power jerk is permitted. Focus on a quick setup and try to move the bar as efficient as possible. You can go directly from the clean into the jerk (cluster jerk).

EMOM x 20-30 (4-6rounds)

1) row (easy pace)
2) 6 power snatch@40/30kg + 6-8 ttb
3) row (easy pace)
4) 6 OHS@40/30kg + 6-8 hspu
5) REST

(Pyri pitämään sykkeet hallinnassa, peissaa soudulla ja skaalaa tarvittaessa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet pitää pysyä PK2 alueella.)

3 Rounds, 3 min on, 2 min off:

20/15 cal Air bike
20 T2B
AMRAP of movement X:

Round 1: DB Squat 2x 22,5/15 kg
Round 2: DB Thruster 2x 22,5/15 kg
Round 3: Devil's Press 2x 22,5/15 kg

10-15min
8+8 Bulgarian split squats
5-10 hanging Leg raise
8-12 cyclist squats
5-10 soutulaitevatsa

8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders
Goal: 6 rounds.

For Time:

4-3-2
Rope climb
21-15-9
Ghd sit ups
40-30-20
Crossover hyppis

5 clean
5 t2b
20 Walking lunges
10 cal row

OPTIONAL STRENGTH

EMOM x 8
1) 1 legless rope climb
2) 6 burpee box over

Warm-up:

3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 2 @ 90% of last week 2RM

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Metcon:

5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypers

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

EMOM 40:00

1) 10-20 cal Row
2) 10-20 (cal) BikeErg
3) 10-20 cal SkiErg
4) Rest

– Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).