12 EMOM:

1. 3 split jerks
2. 2 split erks
3. 1 split jerk
4. Rest.

70-80-90% C&J max.

Back squat

1 - 2 - 3 - 4 - 5

80 - 75 - 70 - 60 - 50 % BS maksimista. Lepää 1-2 min.

3 on 2 off;
A.
30/20 cal row
15 t2b
Max wall balls

B. 30 box jump overs
100 DU’s
Max KBS 24/16kg

6 intervals (30 minutes)

3-3-3-3-3
1 rep reserve every set

Maastaveto tempausotteella 3,3,3,3,3

nousevilla painoilla, tauot 2 min.

in 15min:

weighted pull up 3 x 4

Weighted walking lunge 3x12. Keep form as good as possible.

Build up to heavy Technical Max in:

3 Snatch Deadlift
1 Power Snatch
1 Squat Snatch

Then

EMOM 10

@ 70%

Teams of 4
2 Males & 2 Females if possible.

Complete all of the movements before moving onto the next one!
Each team member must not do more than 20 reps/movement/turn!

10 x Rope Climbs (Even one member can complete all reps)
100 x Pull Ups (Jump PU Allowed but counts as 1/2 Rep)
200 x Burpees
300 x Air Squats
400 x DU
50 x C&J 50KG (Men)
50 x C&J 25KG (Females)

TIME CAP: 30 min

8 x alkavalla 90s

1. käsilläseisontapunnerrus/karhupunnerrus/etunojapunnerrus
2. leuanveto tiukkana