5-4-3-2-1 weighted pull up
5-4-3-2-1 weighted ring dip

WEEK 1. 5-10kg in tank
WEEK 2. 2,5.5kg in tank
WEEK 3. 0-5kg in tank

EMOM15
1. 5 ohs (2-2-1-0)
2. 5 muscle snatch
3. 5 snatch balance
4. 5 power snatch (1-2s pysäytys vastaanotto asentoon)
5. 5 high hang squat snatch

As many reps as possible in 12 minutes of :

Bike 9/6 calories
7 Push Press 60/42,5kg
1 Rope Climb

YGIG

DELOAD WEEK

3min AMRAP
Burpee box jump over 60/50

2rounds:

800m run
30 box jump over
20 push press@50/35kg

RX: E3M x 4
set 1. 10 squat clean @60/40kg
set 2. 8 squat clean @70/50kg
set 3. 6 squat clean @80/55kg
set 4. 4 squat clean @90/60kg

Scaled: E3M x 4
set 1. 10 squat clean @50/35kg
set 2. 8 squat clean @60/40kg
set 3. 6 squat clean @70/50kg
set 4. 4 squat clean @80/55kg

RPE 3.5-4 Huom! Viimeinen paino saa olla max 80% of 1RM.

FOR TIME:

Buy in: 60 cal (share anyhow) + 400m run together 🏃🏼‍➡️🏃🏼‍♀️‍➡️

90 Box jump overs
80 KB Swings 24/16kg
70 Burpees
60 Wallballs
50 Plate overhead alt. lunges 15/10kg
40 Toes to bar
30 Alt. DB Snatches 22,5/15kg
20 Pullups

Buy out: 60 cal + 400m run together

TC: 35 min

Every 1.30min x 4

1 set of T2B/leg raises/knee raise

Huom! Valitse semi helpot ja tekniset toistomäärät.

AMRAP 40 with partner

400 m run (both)
27 wallball 20/14”
7 wall walk
2 partner carry, a 10 m
4 clean 80/50 kg

Split as needed

Suvi ja Mikko 27.7.24 ❤️

Split Jerk
Build to a heavy 2 over 6 sets
Sets of 4,3,2,2,2,2
Option: 6 x 3 practicing technique