A) Clean complex

EMOM for 10 minutes of: 1 Power clean + Clean + Jerk @ 72-75%

B) Bent over row, 3 x 12 @ 50-60% (Jerk 1RM)

C) Front squats, 5 x 4 @ 50%. 3s paussi pohjassa

1. min Ergo cal
2. min 15 WB, rest of the min box jump over
3. min rest

Back squat 10x5 @70%RM 2min pauses

21-15-9

Double DB bench
ski or echo bike calories

(for time or for quality)

Front Squat 4x1x90%

DB Hammer Curls: 3 x 10 3s down. Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-4rounds: 20-30s work, rest as needed

1) glute bridge hold
2) hollow hold
3) ring support

3 kierrosta
250m soutu
15-20 seinäpallo

2min lepo

Vedä soutu lähes täysiä ja siitä nopea siirtymä seinäpalloihin

AMRAP 35:00 with a partner
1000m x Row
20 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
2 x Stairs
30 x Hang Muscle Snatch @ light

• Split work as needed
• Light ball for the throws

3 kierrosta
12 L-istunta kp pystypunnerrus, haasta asentoa ja valitse paino sen mukaan
12 takareisi koukistus soutulaitteella
10-20 pallonheittoistumaannousu
30s lepo liikkeiden välillä