Split jerk behind the neck 4x2x70%

10x 5min (2kierrosta)

1) Kone 1

2) Kone 2

3) 8-10×/liike:
Boxille nousu yhdellä jalalla
R-ranka pumppaus boxilla
Hallittu vuorikiipeiljä ristiin

4) 8-10 ×/liike:
Yhden käden kulmasoutu kklla
Yhden käden heilautus
Sivutaivutus

5) 8-10×/liike:
Rapukierto
Skorpioni
Rento roikunta

Tempo Deadlift @ 11X1
3x2
Keep weight Heavy+ across all sets.
Fast up, 1 lockout, 1 down, 1 reset

60s on / 20s off for 6 rounds:
a) machine 1
b) Double box get over (100 / 120 cm) / high box step over (75 / 60)
c) machine 2
d) jump rope (SU variations, cross-over, DU...)
e) turkish get up

This workout starts the deload week so take it easy! Keep your pace at zone 2-3 and aim to keep your heart rate <150 BPM at all times. Improve your fitness by widening the base!

A) 3-3-2-2 snatch balance

B) Every 1,5min for 6 rounds
2 snatch
1 overhead squat
Start with 65% 1RM and work up

C) Max. bar hang
2 attempts, rest 2min between the sets.

Back Squat 8x3
- add weight each set
- 2 mins btw sets
rest

8/10-calorie ergo
3 hang power snatches (40/60 kg)

Scaled WOD
10 rounds for time:
6/8-calorie ergo
3 hang power snatches

10 Min Emom
30 sec max calories erg
30 sec max Shuttle Runs (Scale To Double Unders If needed or erg II)

Push press 4x2x80%

Try to hit +10 reps on first set
Deficit/ weighted