YGIG - per round
AMRAP 30 min
teams of 3
15 cal bike Bike
10 DBL KB Clean
5 HSPU
- as heavy as form allows
- one athlete works at a time

CONDITIONING

E3MOM (A+B+C+A+B+C+...) from 27min to 45min (go by feel)

A:
5 Pull-Up (strict)
10 Push-Up
15 Air Squat
Remaining time Row

B:
5-10 TTB
10+10m Single Arm DB Overhead Walking Lunge
Remaining time C2 Bike or Airbike

C:
8-12 Medball Clean
8-12 GHD Hip Extension
Remaining time Ski

RPE 2-3, very slow pace, should be able to have a conversation all the time.

Start a new set every third minute. On 3-2-1 Go! Do one round of Cindy and row the remaining time. When the clock hits 03:00, do 20m OHWL and bike the remaining time… Go by feel with the loading and intensity. One full round (A+B+C) is 9 minutes. Go by feel with the rounds. You can do this with one machine only if needed.

4 Rounds
YGIG / Round

8 + 8 Half kneeling landmine press
8 + 8 Landmine row

Tempo: 3-1-X-1

AHAFA

bench press
2 x 4
2 x 3

• leave one rep in the tank
• rest 3-4 min btw sets
• last rep of every set is with a one second pause in the bottom

Askelkyykky käsipainojen kanssa 4 x 12 (6/6)

nousevilla painoilla
2 min tauot

3 Rounds for Quality

8 Strict C2B
12 Gorilla Row
12 Banded lat pull down

AHAFA

EMOM for as long as possible:
* 3 power clean
* 3 FS
* 3 jerk
Rx: 185#/135#

20/16 Cal Bike/Row/Ski
25 Power Cleans @60/42.5kg
30 Front Squats

• Goal: Challenging effort.
• Rx+: 75/52.5kg
• Cap 8:00

Focusing on mechanics and consistency:

1) Positioning (Start - Hang - High Hang)
2) Pull vs High Pull
3) Front Squat
4) Tall Clean (Power + Squat)
5) Power Clean
6) Squat Clean
7) Split Jumps
8) Shoulder Press in Split Jerk (Front Rack + Behind Neck)
9) Split Jerk
10) Clean & Jerk up to max 60%

3 Rounds of 45s on/15s off:
Weighted Sit-Up
Farmers Carry
- Pick two heavy kettlebells or dumbbells for the farmers carry