10 x e75s:
1. 1 clean deadlift + 1 low hang power clean + 1 push jerk @ easy-moderate
2. 5 broad jump

On the minute for 30min
1. 16/12 cal erg
2. 2x6-7x box jump 60/50 (0:00 & 00:30)
3. Rest
4. 2x4-5x thruster 45/32,5 (0:00 & 00:30)
5. 2x5-6x bar over burpee (0:00 & 00:30)
6. Rest

*Focus on fast reps and movement efficiency
*First set 0:00 and second set 00:30

5 x (3+1)

E2MOM x8, alt. between a & b:
a) 3 (weighted / assisted) chin up
b) 3 shoulder press
- yhteensä 4 kierrosta molempia läpi
- RIR 0,5-1,5 viimeisellä sarjalla

Kirjaa tähän shoulder pressin tulokset.

A) 3 rounds
2 seated start box jump
2 drop snatch (light weight)

B) Snatches
Every 90s for 4 rounds
2 pause snatch @60-65%

1min rest

Every 75s for 4 rounds
1 pause snatch + 1 snatch @65-70%

1min rest

Every 60s for 4 rounds
1 snatch @75%+

Pystypunnerrus 3,3,3

nousevilla painoilla, tauot 2 min.

WEIGHTLIFTING (3/3)

Clean Pull 3x3@90-95% of 1RM Squat Clean.

Use straps if needed and rest as needed.

3 rounds, 3min rest + bonus round

3x
6min Row (kcal)
3min Wallball

3min rest

Score: kcal+wb

Keep a steady pace.

Rest 5min after last round (3min+extra 2min) and then do the reps of first round for time!

1-3 rounds RPE 3
4th round RPE 3-4

30min EMOM:

1) Row/Run/Assault/DU/Ski…
2) 5 Snatch (anyhow)
3) Rest

This is consistency work, not all out. Alternate the first movement if you want. Snatches can be touch and go or drop and go.

RPE 3 to 4

Snatch Drills 1-2 rounds

Barbell Complex:

5-8 set, rest as needed.

2-position Hang Squat Snatch (above/below the knee) + OHS