2min rest
60-70-80%

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2

6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1

6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows**

power clean + halted split jerk practice

8' AMRAP 1 wall walk
2 power clean
3 push jerk
Add +1 rep in every round

Back squat 1 RM

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

B2. Strict chin up,rest 2:00 before B1
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

– Do your first set @ or around 75%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 6 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

Snatch

A) WU 3-4 Rounds:

• 5 Snatch Pull + 5 Hang Muscle Snatch + 5 OHS
• 5 DB Squat Jump

B) Lifting Tosijjaa

B1) 2 Sets Of:

• 3 Squat Snatches (1.1.1) @70% 1RM *rest 90s between sets

B2) 2 Sets Of:

• 2 Squat Snatches (1.1) @75% 1RM *rest 90s between sets

B3) 2 Sets Of:

• 1 Squat Snatches @80%+ 1RM *rest 90s between sets

OHS

• 2x5 @75%
• 2x3 @80%

*rest 2min between sets

Metcon

5 Sets Of:

• 20 T2B
• 10 Double DB Box Step Over 2x35lbs
• 20 WB
• 10 Double DB C&J
• 15 Cal Row

*rest 2min between sets

RDL 3x9

A: Push ups 4x20
B: SA kb rows 2xMax
C: SA DB Shoulder flys 2x12
D: Kb skull cruschers 1xMax

Aikaa vastaan:
22/30 cal Airbike (molemmat polkee samaan aikaan ja 2 pyörää on käytössä)
10+10m Kelkan työntö (Urheilija A)
10+10m Kelkan työntö (Urheilija B)
Aikaraja: 3 min

Pyramid Run

60min Run Performed As:

3 Rounds:

• 10min Easy Z2
• 5min VK
• 5min @VK +