Ladder
2-20 Power Squat Clean @40/30
10 - 100 Double Under

Emom 3'
5 Burpees

Single leg deadlift 3 x 8 (for quality)

• For Time:
Assault Bike 40/30 Kcal
BB Deadlifts (120/85Kg) 20 reps
Assault Bike 40/30 Kcal

30 min EMOM

min 1. 4 push up + kneetap (eli punnerruksen aikana koita koskea polvea) tai vaan punnerrus
min 2. 20 sec hollow hold
min 3. 20 sec superman hold
min 4. 10 dippi kädet penkillä
min 5. 4- 6 burpee + polvennostohyppy

Overhead squat 3 x 6
Kaikki sarjat 75 % ykkösmaksimista

Deadlift 1RM** OTD,** in 30 minutes.

(Tng 15 x 20%, Tng 15 x 30%, Tng 10x40%, Tng 10x50%, Tng 8 x 60%,Singles 6 x 70%, Singles 5 x 70%, Singles 3 x 75%, Singles 3 x 80%, Singles 2 x 85%, Single 1 x 90% .......Go Heavy!

For time

• run 200 m
• 20 jump squats

And then

• row 500 m

EMOM 20:00
Minute 1: 20s Calorie Row
Minute 2: 20s Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Double Unders

• Goal: hard 20s efforts, but NOT maximal.
• Score = total Devil's Press reps

• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep

Clean & Jerk Warm-up 1

3 rounds

3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deck

Clean and Jerk Warm-up 2

3 x 10 jup into split + 3 Sec pause

focus is on consistency of foot position"

Clean and Jerk warm up 3

3 rounds

3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerk

Strength

2 Clean + 1 Jerk @ 60% 3 sets

1 clean + 1 jerk @ 70% 2 sets

1 Clean + 1 jerk @ 80%"