EMOM 18
1.45s bike-erg/echo/ski @moderate
2.8-12 DB snatch alt. 50/35lb
3.rest
4.45s row @moderate
5.15m bodyweight walking lunge
6. rest

@RPE 3
-> Deload jumppa pysy RPE!

DEADLIFT

4x4

1-2 RIR

Partner workout

For time
100 shoulder to overhead 40/30
60 box jump 60/50
80 sumo deadlift high-pull 50/35
60 box jump
60 front squat 60/40
60 box jump

*Share reps with partner

3x5 V1-V2

8 x e2m: (alt A & B)
A)
6 KB swing 1x24/16kg
1-2 set of t2b @ easy
6 KB swing

B)
20-30 du
10/8 cal erg
20-30 du

RPE 2.5-3.5
-> lepoa pitää jäädä molemmissa vähintään 30s
-> skaalaa tarvittaessa määriä, jotta RPE toteutuu!

3x 5+5 V2

6 x Every 2:00 (Build)
2 Hang Squat Snatch + 1 Snatch

3 x 5 Snatch Grip Deadlift

Snatch complex:
EMOM 9
1: 15 power snatch 35/25
2: rest
3: 12 power snatch 40/30
4: rest
5: 9 power snatch 50/35
6: rest
7: 12 power snatch 40/30
8: rest
9: 15 power snatch 35/25

5 rounds:
Run 450 meters or row 500 meters
24 squats
12 burpee box jump overs
2 min rest

Use weight vest (10/5 kg)

2 Rounds for time:
400 m run/row/ski
26 push ups (HR)
400 m run/row/ski
26 KB swings (24 kg/16 kg)
400 m run/row/ski
26 sit ups
400 m run/row/ski
26 KB deadlifts 2 x (24 kg/16 kg)
400 m run/row/ski
26 air squats
400 m run/row/ski
26 box jumps (24”/20”)