For Time:
800 Meter Row + 80 AbMat Sit-ups
500 Meter Row + 50 Push-ups
300 Meter Row + 30 Toes to Bar

Time Cap: 15 Minutes

4 x e3m:
4-4-4-4 BB strict press @ RIR 0-1 (1s stop front rack)
6+6 1-leg DB hip thrust @ heavy weight

Overhead Squat, work up to heavy 3RM
+
3x3 @90% of 3RM

E2.30M x 5

5 pull up V.2

Sarjat huomioiden toistoreservi. Skaalaus: banded/low bar

6 x e75s:
3 power clean+3 front squat+3 jerk @80/60kg
-> valitse itselle haastava, mutta hyvällä tekniikalla liikkuva paino.
-> työnnöt mielellään push jerk.
-> liikkeet mahdollisimman tehokkaasti läpi, että jää lepoa.

3 rounds
6-8 strict pull-up / negative pull-up
6-8 strict handstand push-up / negative hspu / box hspu
Rest 2min

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Arms no wider than snatch grip width. Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.

7 Min Time Cap Women
6 Min Time Cap Men

500m SkiErg
500m Row Erg
1000m BikeErg

Every 5:00 x 4 Sets
400 Meter Run/Row/Ski or 1 x Stairs
9 Power Snatches @52.5/35kg
12 Kipping Pull-ups

• Rx+: 12/15 Reps each + C2B Pull-ups

EMOM x 16:00
Minute 1: 10 Deadlifts @100/70kg
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats @50/35lbs per hand
Minute 4: 60s Easy Recovery (walk, row)

• Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.