*split both side *rack/blocks
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

ENDURANCE
Complete for time
500 m Run
80 WB
80 m Farmers Carry
500 m Row
50 Situps
50 Burpees
500 m Ski
30 Dumbbell Forward Lunges
30 Dumbbell Goblet Squat
500 m Run

26 - 29min
3min amrap
Synkronoitu seinäpalloheitto

*Pallojen painot:
Avoin, Master 35 - 44, Master 45 - 54, Sekapari-sarjat
Miehet 9+6kg / Naiset 6+4kg

Teinit, Master +55
Miehet 6+6kg / Naiset 4+4kg

Tosikot
9+9 / 6+6kg

4 sets:
8 OHS (rpe7-8)
15 sec arch hold
15 sec hollow hold
90sec rest

A,
Tall Push Jerk + Tall Split Jerk + Split Jerk
(5-6 sets 1+1+1)

B,
Pause Clean Pull + Clean Pull with Slow Eccentric + Power Clean
(5-6 sets 1+1+1)

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbbell Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

Clean & Jerk 2x2

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 10 mins ( individual)
Even: Single arm DB thruster 8/8
Odd: Dumbell Slides 8/8

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, rest btw sets 3-4min