3 rounds, 3min ON, 1min OFF

1) c2 bike
2) row
3) ski
4) echo

1round easy pace
2round moderate
3round fast

Päivän maksimi rinnalleveto. Kyykkyyn tai raakana. Kerro miten meni.

12min alkavalla minuutilla
1. 5-10 leuanveto/rinta tankoon tiukkana
2. 20-30s kupera kivi
3. 10-20 etunojapunnerrus
4. 20-30s sammakkopumppaus lisäpainon kanssa

Build to heavy single in 15 minutes
You should prepare for snatch and cleans by counting reps down from 3-3-2-2
and then start to do singles.
Good starting weight is about 40% of 1rm

Every 2,5 min for 12,5 minutes
3 squat cleans, using 50-70% of 1rm, should be moderate heavy weights.

1a) Close Grip Floor Press: 3RM.
Rest 2:00
- Take 5-6 sets and build to a 3RM.
- Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart:
- In between sets perform 10-15 Slow and Controlled Banded Pullaparts.

10 Intervals each; Go every 3 Mins
18/10 Cal Row / Bike
8 burpee box jump overs.

Intensity should be very high! You can work in pairs but make sure one goes 1:30/4:30/7:30 etc..

Goal is go around 1-1:30 per round! Scale machine cals and burpees accordingly. Set up should be close to save time!

Post total working time with a breakdown of times. Choose either bike or row for all intervals

Enjoy 😉

clean high pull + hang squat clean + split jerk
good work weight to start about 50-60% of 1rm

snatch high pull + hang squat snatch + overhead squat
good working weight to start about 50-60% of 1rm snatch

14 Min Emom
1. 2 split Jerks
2. 5 back squats

Use the rack and find a good weight. Same loading.