4 Sprint rounds

For time:
10 Box Jump
30 DU (scaled: penguin taps)
10 Deadlift 100/70kg

2min rest & 2min TC/round

Score is slowest round

Max effort shoulder press
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

5 Sets @ 70-80% effort

20/15 Cal Row
10 DB snatch 22,5/15kg
10 T2B
50 DU
-Rest 2min-

TC 40min

harjoittele mu progressioita

40-30-20:

• kettlebell swings 24/16kg
• box jumps
• abmat sit-ups

• Snatch pull
• Power Snatch
• Squat Snatch

@ up to 65% 1RTM

THEN

Every 3 min x 5
2 x Power snatch +1 x Squat Snatch + 3 x High Box Jumps

@ 65% 1RTM

10x3 Clean & Jerk

Pause 5 seconds at every position. (hang, high hang, bottom of squat, receiving position of the jerk)

Max 50% of clean & jerk 1RM

1. 8-14 Pistols Alternating Legs ( Scale with box if needed)
2. 8-14 Pull Ups

14 Min EMOM Alternate between;

1. 6-8 Push Press
2. 10 Pull Ups

Row 300m,
15-12-9
Squat,
Ring Row,
Kettlebell swing
Row 300m