Partner, Switch each 30s:
200 cal row
175 burpee
150 hang squat clean, 50/35kg
125 hand release pushup
100 box stepup

30 min TC
5 min rest

EMOM x 10 MINUTES
1 Power Clean & Jerk + 2 Front Squats + 1 Shoulder to Overhead
Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Only allowed one lift attempt per 1:00 interval.
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8/8 Slow Single Leg Glute Bridge-Ups
3/3 Sciatic Nerve Floss
12 Banded Ws*
*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.
-Rest As Needed b/t Sets-

• 8 Sec pause in bottom
• Rest 2-3min
• Sets: 50-53-56-59-62% 1rm Back Squat

Deadlift, aim for heavier 10RM than last week (aim for about 77,5%)
+
2x10@ 90% of 10RM

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down

Snatch High-Pull from hang 4×3 @ 110% 1rm Snatch

EMOM 20
1) 5-15 Handstand Pushups
2) 8-15 Toes-to-bar
3) 4-6 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

15min AMRAP
21 Wall Balls
15 Burpee Bar Hops
9 Hang Cleans

*Hybrid Workout

1600m Run

3 Rounds
20 x Burpee
20 x Kettlebell Swing
20 x Squat

1600m Run
For Time

Upper body strength

4x 5 weighted pull up (5-10kg in tank)
4x 5 weighted ring dip (5-10kg in tank)
3x10 bench press
3x10 barbell row