4 rounds total
min 1 - Box jumps x 4-8 reps
min 2 - Toes to bars x 4-8reps
min 3 - Burpees x 4-8 reps
Pidä toistomäärät sellaisena että homma ei karkaa samanlaiseksi kuin se normiviikolla menee, eli malta vielä.

3 x Tabata:

1. Tabata shoulder press (50 % of your shoulder press 1RM)
2. Tabata alternating hollow hold + hollow rock
3. Tabata Push up / Tabata ring dip

One tabata is 8 intervals of 20 sec work + 10 sec rest, taking 4 minutes to complete.

In total, this workout takes 12 min to complete.

Deadlift
4-4-4-4
2min recovery btw. sets
Leave 2-4 reps in the tank.

10 Power snatch (50/35kg)
10 C2B

(Time cap: 6min)

9 set: Squat Clean + Hang Squat Clean + Jerk.

Rest 1-3min between sets.
RPE 4-5 (heavy of the day, go by feel)

3 rounds for quality

max reps strict chest to bar pull ups
max reps strict ring dips
max reps strict toes to bar

Every 3 Mins for 5 Rounds;
20 jump lunges (10 per leg)
10 Kb front Squats 2x24/16Kg ( db also works)

10-15 kip Swings

Aim to get the work done in around 2 Mins, reduce reps if needed.

Test your 1RM of Power Clean

2 cleans + 2 jerks

Snatch Grip Deadlift 3x5

Tempo 5010 (5sec down). Use straps if needed. Rest as needed.

RPE 4