7x2 (climbing)

6 x e2m:
1 snatch pull + 1 low hang paused* snatch + 1 paused* overhead squat

-> *3s pysäytys aina tempauksen vastaanotossa (valakyykyn pohjalla)
-> keskiraskaita sarjoja

A. EMOM 20
1) 40sec Crossbody Carry (switch halfway)
2) 30sec Banded Triceps extensions
3) 20/20sec Copenhagen plank
4) 10 Turkish Situps + Russian Twist in the remaining time
5) Rest

Rest 3 min

B. EMOM 20 (40:20)
1) Calories
2) Big set of Toes-to-bar
3) Shuttle Runs (Burpee @every turn)
4) Double DB Clean & Jerk
5) Rest

E3MOM x5:
4 pause front squat (2s pause at the bottom)
RIR 1 viimeisellä sarjalla

Squat Snatch
12x1 @ 65+%, go on every 75 seconds.
Start from 65%, move up on weight every 1 to 2 sets if moving well on all lifts.

For time with partner YGIG

1 row 100m
2 Thrusters 50/35kg
3 Burpees
4 Wallball Shots, 9/6kg
5 Pullups (or partner pullups)
6 Hang Cleans, 50/35kg
7 Box jumps
8 Push Jerks, 50/35kg
9 Sit ups
10 KBS, 32/24kg
11 HSPU
12 Front Rack Lunges, 50/35 (each leg)

TC 45

Each partner will perform the movement. There is no splitting the reps.
we will go in order like this: 1, 2-1, 3-2-1, 4-3-2-1....

Work up to heavy 2RM Front Squat
+
2x4 @85-90% of 2RM

On the minute for 15min
1. 1 snatch
2. 2 snatch
3. 3 snatch
@60-70% 1RM

Every 6min for 3 rounds
400/350m row
21 box jump 60/50
15 toes to bar
9 front squat 70/47,5

E2.30M x 4

12 alt front rack front step lunge
9 hang power clean
6 stoh

RPE 3-3.5

RX M: 45-50kg F: 30-35kg Scaled: M: 35-40kg F: 20-25kg

Valitse paino huomioiden rpe. Fokus liikkeiden taloudellisuudessa.