3 kiekkaa

Bulgarian squat tangolla 10-10
Boksihyppy 10
Vatsa (selällään lantion nosto jalat suorana ylöspäin) 10
Selkäliike 10

C&J

A) WU EMOM5:

• 1 Muscle Clean + 1 Hang PC + 1 Split Jerk (jos pystyy)

B) 3x3 Seated High Box Jump

C) E2MOM X6-8:

• 1 Clean Pull + 1 Hang PC + 1 Split Jerk (jos pystyy) (Build Up) (start @75% from 1rm c&j)

*pelkät cleanit jos käteen sattuu

D) Clean Pull 3x3 (Floating)
*älä anna tangon koskea lattiaa toistojen välissä

Sprint Intervals

E4MOM X4:

• 8 Cal Echo (fast)
• 20m Sled Push (light and fast)

Strength

A) 4 Rounds:

• 10 BB Bent Over Row

-rest 30s-

• 10-15 Ring Row

-Rest 1min-

B) 4 Rounds:

• 8-10 Parallette Dip

-rest 1min-

• 15-20 Push Up

-rest 1min-

4 Rounds
6/6 single leg DL
(RX: can use double KB)
10 seesaw press

B) 4 RFT
10 double KB front squat 2x@20/12
10 gorilla row 2x@24/16
6 burpee KB box over @50cm 1x@24/16

(burpee - clean from ground - box over)

Timecap: 12’

C) Core:
5/5 windmill
10 double KB overhead sit up

10-15min easy pace cooldown bike or run / nose breathing only

EMOM4
1 clean
1 clean bk
1 clean ak
1 tall clean
1 front sq
1 jerk

C&J

Heavy singles
10*1 c&j

Heavy Jerks
5*2

Write the round you finished, not the round you were intrrruptrd during

Back squat max PR

------------@

In every 4min x 6 sets
30 DU/ 60SU
15 wall ball
6 burpee
3 wall walk

Score is the fastest round

A: burpees 8x3
B: Power clean 4x3 2x2 3x1
C: Seated leg press 3set
D: bench press 3set
E: SA seated rows 2set
F: Close grip lat pull downs 1xMax
G: DB alternating biceps curls 1xMax

10 min EMOM:
• 1 Shoulder Press
• 1 Push Press
• 1 Push Jerk
Start with 60% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.