Find heavy Single in Pause Squat

• 3s. Pause at the bottom

YGIG 20min

20 Seinäpalloa
20 Cal koneella
20 Boxille nousua 2x KP/KK

-Toistot saa jakaa miten vaan, yksi suorittaa kerrallaan

5 rounds for time:
10 DU-crossover / 20 DU / 20 crossover / 40 SU / ~30s training
15 kbs (24/16)
20 sit up
25 air squat
- rest 60s between rounds

TC: 20

Skaalaus: Valitse hyppynarulla sellainen toistomäärä, jonka pystyt selvittämään 30s aikana

YGIG 25min laadukkaasti

2-4 Köysikiipeilyä
6 Tempausta
-Valitse kyykkyyn tai raakana (kevyt/keskiraskas)
400m/800m koneella

Front squat 6x6

2x 1000m row VK1- VK2
2x 500m row VK2- not all out!

rest 2min between sets

First week of Clean&Jerk cycle.

1. Clean pull + tall clean + push press + split jerk
   4 x 2+2+2+2 x 30-40%
   rest 90s

2. Clean + low hang clean + pause split jerk + split jerk
   6 x 1+1+1+1 x 70%
   rest 2min

3. Clean pull w/ 3s pause below the knee
   3-5 x 3 x 80%
   rest 2min

EMOM 36
1. Box step over, curtsy style x 10-12
2. Landmine twist x 10-14
3. Farmers carry 20-40m
4. Seated banded pull down x 10-12
5. DB hang split snatch x 5+5
6. Ergo 45sec

6 rounds for time of:
12/9 Bike/Ski/Row Calories
12 Hang Power Cleans, 43/30 kg
12 Push Press, 43/30 kg

Timecap: 15 mins

5x5 Weighted Pull-ups

• Go heavier than last time