EMOM for 10min
5 Power clean into power jerk
TnG weights

1a) Legless Rope Climb / Rope Climb: 4 x 1-2. Rest 45s.
1b) Strict HSPU or Pike Push-Up: 4 x 5-10. Rest 45s.
1c) L-Sit / Tuck Hold: 4 x 10-20s. Rest 45s.

• This work is for QUALITY, scale accordingly.

60%/2
65%/2
70%/2

Hang power clean
10x2r @ ~ 65%
Go every 60s.

9x
New Interval every 5th minute
alt between a, b and c

A) 20/15 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
15 Wall Balls
50 Double Unders

C) 20/15 Cal. Assault/Echo Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB

30min amrap:

• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky

Pari vuorottelee liikkeitä:

Athlete 1 - 5 leuanveto
Athlete 2 - 10 etunojapunnerrus
Athlete 1 - 15 ilmakyykky
Athlete 2 - 5 leuanveto
Athlete 1 - 10 etunojapunnerrus
Athlete 2 - 15 ilmakyykky
jne...jne...

Juoksu/kävely 50 minuuttia.

• Tee samanlainen harjoitus kuin viikko sitten keskiviikkona

Kirjaa ylös kokonaismatka.

Fireman's squat
4 x 30s. Max reps.
2min recovery between sets.
Alternate side on every set.

10min EMOM
3 Power clean
3 Front Squat
3 Push Press
Remaining time burpees over the bar.
Result is number of burpees.

50 x WB
40 x Box jump
30 x Bar over burpee
20 x Power Snatch
1000m Row