EMOM x 20:00
Min 1: 30s Single Arm DB Hang Power Clean + Press (50/35)
Min 2: 30s Double Unders
Min 3: 30s American Swing @24/16kg
Min 4: 30s Up Downs
Min 5: Rest

• Rx+: Heavier and 10m Handstand Walk for Up Downs

PERFORMANCE
EMOM x 12 MINUTES
1 Deadlift + 2 Power Cleans + 3 Front Squats
MINUTES 1-4: 85/60
MINUTES 5-8: 90/65
MINUTES 9-12: 100/70

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FITNESS
EMOM x 12 MINUTES
1 Deadlift + 2 Power Cleans + 3 Front Squats
MINUTES 1-4: Light
MINUTES 5-8: Add some weight
MINUTES 9-12: Add a little more if technique is consistent

• RPE 9
• Video: https://vimeo.com/870582684?share=copy

A)
Box Squat
8 x 2 every 60s.
- 70% of 1RM

B)
Single Leg Supported RDL
3 x 8-10 each. Rest 60s.

Front Squat
Build to a heavy 4 over 6 sets. Rest 2:30
Option: 6 x 4, technique weight

Tempo Deadlift 31X1
3 x 8 @ moderate weight all sets

• 3 down, 1 reset in bottom, fast up, 1 pause at lockout
• RPE 6

Tempo Strict Press (21X1)
3 x 6 reps
- RPE 7. Keep weight Moderate-Heavy across all sets.
- Fast up, 1 pause top, 2 down, 1 pause bottom

Floor Press in Bridge
3x10 @ RPE 5
- Build to a Moderate weight and stay at that weight across all sets.

Power Cleans
8-6-4-6-4-2

• Touch and go reps
• Start Moderate and build to Heavy. The second wave should be heavier than the first.
• Week 2 of 5

PERFORMANCE
3 SETS; Rest 2:00 between
200m Run / Half Stairs
10 Hang Power Cleans @70/52,5kg
200m Run / Half Stairs
5 Hang Power Cleans

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FITNESS
3 SETS; Rest 2:00 between
200m Run / Half Stairs
10 Hang Power Cleans @moderate
200m Run / Half Stairs
5 Hang Power Cleans

• RPE 8-9
• Video: https://vimeo.com/872851817?share=copy

3 x 4:00 AMRAPs; Rest 2:00 Between

A)
5 x Squat Cleans @ 60/42.5kg
10 x Bar Facing Burpees

B)
10 x Power Cleans @ 60/42.5kg
10 x Kipping Pull-Ups

C)
15 x Box Jumps Step Down @ 61/51cm
30 x Wall Balls @20/14

'Kolmonen III' commemorates Teemu K achieving 500 workouts at CrossFit Central Helsinki.