For 25 minutes

Jerk triples
- moderate weight

4 x 5
Set every 3 min
3 rep reserve

Pause front squat:

• find 1RM using the following rep scheme and adding weight in every set warm up + 3-3-2-2-1-1(this should be your max lift)-1....

EMOM x 10

2 power snatch (2s pause knee level)

5 x 10min

1) 10 Burpees - 10 V-Ups

2) 250m row - Plank Hold (max 1min)

3) 50 singles - 10 TGU alternating (8-16kg)

4) 10 Kb Swing -10 Sit up to full ext

5) 10 Mountain Climbers - 10 Windshield Wipers

HR LOW

6 rounds for time:

50 DU/75 SU
20 Ab-mat sit-ups
15 Wallballs
10 Pull-ups
5 Burpees
2 min rest

Timecap 30 min

For Load:
3 - 3 - 3 - 3
Push Jerk

12 x ~60%
10 x ~62,5%
8 x ~65%
6+ ~70%

Rest 2min

Perform every minute on the minute for 16min
- Odd: 6 Front squat ( start from floor)
- Even: 30 DU

Etukyykkypaino: 60-70% 1 RM
Skaalaa DU: määrää alaspäin, single unders

Every 2 minutes for 10 minutes: 2-position snatch (from top of the knee and then from the floor)