3 rounds
In 2min 400m run
1min rest
2min amrap
5 pull ups
10 push ups
15 squats
1min rest

6 Sets Of Power Jerk + Split Jerk
- All sets to be done @65-75% of C&J 1RM
- Focus and work on your dip and receive
- Rest 2-3min

15 min AMRAP

20 KK-heilautus
50m Farmarikanto
20 Kyykky
30
50
30....
40
50
40...

E2M for 16min;(4rounds)
1: Bench press x5*
2: Strict pull ups xMax**
*Use the same weight for all 4 sets. Last set Amrap.
**RPE 7. Save 2-3 reps in the tank the first round
+
3rft:
SA DB Shoulder press x8 LA
15m Waiter walk LA
SA DB Shoulder press x8 RA
15m Waiter walk RA
15 Ring rows
30 DU

Warm up

walking lunges
deadstop single arm swings
side plank rotations

Part A

Tempo bulgarian split squats

4 sets of 11/11

Part B

12min EMOM

1: 5-10 deadstop snatches
2: 5-10 deadstop snatches
3: max rep jump squats
4: rest

Part C

3 sets

30 sec side bend each side
max rep russian twists

1min rest

1600m run
50 squats
35 push ups
20 Pull ups

RestDay!

OHS 3-3-3-3-3
Build up in weight
+
4rounds
In 2min
250/200m Row
Amrap HSPU
Rest 2min

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

8-12 deadstop russian swings
into
Max rep wall hack squats

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest