Power clean
8x2r @ 70%
Go every 60s.

In 20min find your:

1 RM Over Head Squat

2x3 high box jumps

2 kierrosta 30s max reps 30s lepo
*2min lepo kierrosten välissä.

1) Raakatempaus (kevyt)
2) Kalorit
3) Raakapunnerrus
4) Boxihyppy

EMOM x8

3-10 ttb

EMOM x 32

1) 10-18cal row
2) 8 pull up + 30 DU
3) 10-18cal bike
4) 8 push up + 12 sit up

For Time
40-30-20-10
Wall Balls (9/6kg)
Butterfly Sit-ups
Calorie Row/Bike/Ski
Walking Lunges

– Goal: Sustainable/consistent pace.
– Break sets of sit-ups and WBs into small sets

TIME CAP = 30:00

Extra:
C2 roll out
3 x 8 reps , Rest 60s

Work up to heavy 3RM Touch and Go Snatch
+
Max unbroken set @75% of heaviest 3RM

7min laadukkaasti

6+6m OH-askelkyykky
20-30s. Kuppipito

30 min amrap
Treeni:
400m Run
2 Ring MU
4 Strict Hspu
8 Kb Swing 32/24kg
rest 1 min
200m Run
2 Ring MU
4 Strict Hspu
8 Kb Swing
Rest 2 min

Hiki:
400m Run
4 Pull up
4+4 Db Push press
8 Kb swing
200m Run
4 Pull up
4+4 Db Push press
8 Kb swing