Weighted pull/ chin ups
5x60%,
3x65%
2x70%
2x1x80%

Working in pairs: YGIG
300 DU's YGIG
100 Deadlifts 70/50kg
30 synchro Air squats
80 Front Squats
30 Synchro air squats
60 hang power cleans
30 synchro air squats
40 STOH
30 synchro air squats
20 clusters
30 synchro squats
1500m Row

Time CAP! 35 Mins

Snatch Triples. Drop and go. Snatches anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

Try to add 5-10% loading compared to last week.

1000 m run (kortteli)
20 Power cleans
20 lateral burpees over the barbell

800 m run (takkapolku kyltti)
15 Power cleans
15 burpees over the barbell

400 m run
10 power cleans
10 burpees over the barbell

L1: 42,5/30kg
L2: 52,5/35kg

TC: 23 min

Split jerk
3x4x70%
3x2x85%

4 sets of:
Back Squat x 8/8/8/6 @20X0 (8 sarjoissa3 viimeiseen toistoon 4s. Stopit nousun puoliväliin!)
Rest 2 min
Nordic Hamstrings (w/ pair) 8/8/8/6 @2010
Rest 2 min

2-5 Wall climb,
10-20 Hollow Rocks,
8+8 Seated Press,
Single arm Farmers Carry 10+10m,
30-50 DU

Amrap 10

Buy in: 400m run

Rest of the time amrap:

9 C2B
7 lateral burpee over barbell
5 Clusters

L1: 50/35kg
L2: 60/40kg

-tässä vähän raskaampi cluster paino ideana. Saa tehdä ykkösinä tai tng.
-goal 4+ rds

Aikaa vastaan 21-15-9

Wallball
Toes to bar

Timecap 7

5 Min Row
5 Min EMOM ( 5-8 power snatch 35/25 + 5 burpees over the bar)
Rest 2 Mins

Repeat 3 times

Try to keep a good pace on the row!
Post row average row split /500m