WEIGHTLIFTING
Jerk Wave, 4 rounds every 60-90sec:

1) 3x Jerk
2) 2x Jerk
3) 1x Jerk

RPE 4

Use rack/blocks. First set 3 jerks, 2nd 2 jerks and final 1 jerk. Then start a new round. You have to load the bar for each set.

4x8/8 kb OHS

Go by feel

Optional Accessory:

Power Snatch Every 30sec for 5min

RPE 3-4

For Quality;
100 Hand Release Push-ups
100 DB Renegade Rows (total) @50s/30s
100 DB Single Arm Push Press @50/30 + Neutral Grip
100 Sit-ups

• Rx+: 50 Strict HSPU for HR Push-ups
• 18:00 Time Cap

1 x 500m soutu

Soudun pikamatka! Lähdöt lennosta klo 18-20.

Snatch Combo

8 x (2x hang power snatch + 1 x squat snatch)

3 rounds

5 strict toes to bar
5 strict diagonal toes to bar (L)
5 strict diagonal toes to bar (R)
2 min rest
5 Hip snatch (50 % of snatch)
5 Snatch Balance
5 OHS
2 min rest

EMOM 6
1 min : max reps HSPU
2 min : max reps Sprints

rest 2 min

EMOM 6
1 min : max reps sprints
2 min : max reps kb swing 24/16kg (american)

Sprint x 10

SO 2:00

Are you Fast?

5x5 (@78%)
Rest 3min btw sets.