*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@75-80%, jerk-%, rest btw sets 2min

2×3@barbell, 3×1@75-80%, sn-%, rest btw sets 2min

*3-5 sec slow down
3@barbell, 2×3@60%, rest btw sets 2-3min

Seal row 4x5

5 sets @75% 1RM Power Clean
2x [ 1 Clean Pull + 1 Power Clean ]
- Go TnG and reset after Power Clean
- Rest 2min

20min AMRAP

12 Seinäpalloa
10 C&J riipusta 2x 2kp/kk
25 Tuplaa/ Sinkkua
1min tauko

12 x 2min on / 1min off:

A) 12 overhead squat @ 42,5/30kg
max cal row

B) 12 burpee over bar
max cal ski/bike

C) 16 alt. front rack lunge @ 42,5/30kg
max cal row

D) 16 toes to bar
max cal ski/bike

@ RPE 4

-> flow A, B, C, D, A...
-> toes to bar -> kipping leg raise -> kipping knee raise -> V-up

Front Rack Alternating Reverse Lunge

Build up to the heaviest 20 reps!
--then--
20 reps at 90%
--then--
20 reps at 80%

Negative Australian Pull-Ups

5 Sets OF 8

Go every 2:30

2 x (20s on / 10s off x8), rest 60s in between Tabatas:
a) V-up / tuck up
b) (weighted) arch rock

-rest 60s-

a) s.l. v-up / bicycle crunch
b) prone flutter kick