*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-70-75-80%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+55-60% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

With Partner (3x5min amrap/ 1 min rest bwn amrap's)
amrap 5 of rowing
amrap 5 of ski erg
amrap 5 of bike erg

1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Push Press + 1 Power Jerk ]

Every 1:30 for 12 mins.
@ 70-80% of 1RM CL and Jerk

E90s x 5

1 power clean + 2 hang clean @40–50%

E90s x 5

2 push jerk in split + 2 split jerk @40–50%

EMOM10

1 clean & jerk @60-65%

Emom 10 x2 / 3min lepo

1) 4-6 Raakarive keskiraskas
2) 4-6 Rengasdippi tai punnerrus
🥵
1) 4-8 Devil´s press (yhdellä kädellä)
2) 10-20 Viivajuoksu

Time: 35min

Equipments: 3x Row, 3x SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

4-5 sets:
5 Sots Presses
- Build by feel
- Rest as needed btw sets

DELOAD WEEK

A) Pull over skill work
Assisted kick up from box 2 x 3
Kick up from box 2 x 3-4
Assisted kick up from ground 2 x 3
Kick up from ground 2 x 3-4
Hanging 2 x 1-3

B) OTM x 12
1) 3-6 pull overs
2) 8-12 pistol squats
3) 30-40s side plank hold, right
4) 30-40s side plank hold, left

Press

4x10

E2,5MOM