Power Clean

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build Up)

B) E90SEC X6-9:

• 3 TnG PC *Build to Days Heavy

C) Clean Pull 4x2 @110-120%
*Rest 2-3min between

Jerk

A) 4x5 Split Chaos Press (Link)
*Laita mielummin kahvakuulat kumppareiden päätyihin. Videolla platet, mutta ne saattanee osuu maahan.

B1) E3MOM X3:
- 3 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B2) E2MOM X3:
- 2 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B3) EMOM X3-5:
- 1 Split Jerk (Ei pause)
*saa kokeilla raskastakin, jos fiilis on
*Tee blockeilta jos mahollista. Kolmoset ja kakkoset drop and go.

METCON

For Time:
30-25-20-15-10

• Cal Row
• T2B

For total reps

Tabata double-unders

• 8 alternating dumbbell hang snatches

• 8 alternating single-leg squats

• Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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Squat Endurance
4 rounds, set every 1:30 (12 mins total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

5 rounds for time:

12 double db shoulder to overhead 22,5/15kg
9 bar facing burpee
6 deadlift 70/50kg

TC: 12min

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

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Mobility 20 minutes

Partnet workout (You go, I go)

Buy in: 400m med ball run (200m relay)

40-30-20-10
Calories ski/bike
Meters burpee broad jump
Meters sandbag walking lunge@30/20 kg

40-30-20-10
Calories row
V sit-up
Wall ball@9/6 kg

Buy in: 400m med ball run (200m relay)

Timecap : 35mins

AMRAP20 w/ partner, YGIG:
Buy in - 4 rounds
20 / 26 cal row
10 T2B
10 power clean
10 alt. goblet box step up

In the remaining time: max cal row

Tulos: Loppuun soudetut kalorit

10-10-8-8-8

Go every 3:00

A) 5 DB bench press
B) 4 chin up - 2s hold yläasennossa

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of shuttle run (7,5 m + 7,5 m)
90 s rest