WARM UP 10min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
3@70%, 2@75%, 1@80-100+% find your 1RM with good technique - varmistajat sivuilla, rest btw sets 3min

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POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT
*työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@60-65-70%, push press-%, rest btw sets 2min

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8× Barbell Upright Row

8× Barbell Supinated Grip Bent Over Row *clean grip - pidolla

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video: POWER CLEAN + POWER CLEAN from KNEE

video: OH SPLIT SQUAT

video: CLEAN RACK SUPPORT

video: Barbell Upright Row

video: Barbell Supinated Grip Bent Over Row

2 kierrosta putkeen/patteri
1:15 lepo vasta 2 kierroksen jälkeen.
:45s on/ :15s off, per liike
A)
pyörä
Farmarikävely @2xkuula
Rengassoutu

-1:15 lepo-
B)
Soutu
Kiekonnosto
R.twist

-1:15 lepo-
C)
Echo
Eturäkkikävely @2xkuula
Ilmakyykky

-1:15 lepo-
D)
Hiihto
Punnerrus+ vuorikiipeilijä-yhdistelmäliike
:20/:20 kylkilankku

Back Squat 5*5 RIR 1-2

E2MOM

Alternate A1 / A2

A1. Push press, rest 1:30 before A2
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

A2. Kroc row – 3 x 6-8/side @ RPE 8 (2 RIR), Rest 2:00 before A1

– Do your first set @ or around 75%1RM push press, 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

10' AMRAP
12 KB swing @ 24/16kg
9 target burpee
6 pull up

E3:00 x4:
6/6 weighted reverse lunge
12 d-db floor press

6 x 4min AMRAP, 1min rest

Alternating between A and B

AMRAP "A"
12 KB swing @24/16kg
9 KB goblet squat
6 KB burpee DL

AMRAP "B"
15 box jump
10 renegade row @2x22.5/15kg
5 dbl DB thruster

Score is total reps

1x8@60%
2x6@65%
3x5@70-75%

Go every 3:00

9 x 3min on / 1min off:

A) Buy in: 20 shuttle run (10m)
AMRAP of:
6 alt. devils press @ 1x17,5/12,5kg
30 single-under

B) Buy in: 25/20cal row
AMRAP of:
20 mountain climber
10 wall ball @ 9/6kg

C) Buy in: 25/20cal ski
AMRAP of:
20 alt. jumping lunge
10 sit up

A) AMRAP8
1000m bike erg
20 alternating DB snatches
10 box jump overs

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Rest 2:00

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B) AMRAP8
500m row
3 wallwalks
20 wallballs