Push Press 10x3 @80%

in 20min

power clean + squat clean

• find a heavy complex

Seated single arm press 4x10/10

8 x E2MOM

2-3 hi-hang clean

7 Sets For Load:
2 Push Jerks +
1 Split Jerk

3 x alkavalla 3 minuutilla
Leuanveto/rinta tankoon max toistot (tiukkana, kippaus, perhoset)

40 min @ 60-70% HR

20 min of Bike while your pair performs:
10 Cossack Squats
10 Windmills
10 Turkish Sit-ups

20 min of Row while your pair performs:
5 Bear Complexes with an empty barbell

EMOM 25

Minutes 1 - 5 : 5 Clean ~75%
Minutes 6 - 10 : 4 Clean ~80%
Minutes 11 - 15 : 3 Clean ~85%
Minutes 16 - 20 : 2 Clean ~90%
Minutes 21 - 25 : 1 Clean, building max

Score last 5 Reps.

For Load:
3 - 3 - 2 - 2 - 1 - 1
Split Jerk
- Lift every 3:00-4:00

45min @ 60-70% HR

3min Row

3min Bike

3min of
8 KBS 16/12kg
8 Push Up
8 Ring row
4+4 Rotating side plank