EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Power Snatches
Start Light and build to Moderate.

7 sets of Split Jerk
Set 1: 3@ 55%
Set 2: 2 @60%
Set 3: 1 @65%
Set 4: 1 @70%
Set 5: 1 @75%
Set 6: 1 @80%
Set 7: 1 @80+%
- Rest 2min btw sets

Warm Up
2 rounds
1.5 min cardio
10+10 single leg romanian deadlift
10+10 single arm hang snatch/ 2nd round c&j
10+10 single arm front rack squat
10-15 ring row
then some squat / overhead pos mobility

Strenght
Every 1.5 min for 4 times
Flat Foot Power Snatch + Flat Foot Hang Snatch 2+2reps@35-50%
Every 1.5 min for 6 times
pause on knee 2sec then power snatch + hang snatch @50-80% of 1rm
then
Every 1.5 min for 4 times
Power Clean + Push Press + Squat Clean + Split jerk 1+1+1+1reps@35-50%
Every 1.5 min for 6 times
pause on knee 2sec then power clean + hang squat clean + split jerk @50-80% of 1rm

Kyykky max1

EMOM40:
a) bike erg / air bike
b) wb
c) row / ski
d) kbs + hop over kb / line (1 rep = jump both ways)
e) rest

Skaalaus:
- Haastavampi --> tee aina vähintään 5 toistoa ja vaikka lepominuutilla burpeita.
- EASY: tee enintään 10 toistoa.

3-4 rounds, rest as needed, scale if needed:

1) 6 Bench Press, AHAFA
2) 8 2xKB Row
3) 6+6 Single Arm Seated Press
4) 10 Standing Barbell Biceps Curl

Time: 35min

Equipments: 1x Row, 2x 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.

In 20min:
Build up to a heavy 8, 6, 4, 2 reps of Shoulder Press

Kyykky max1

Thrusters

3-3-2-2-1-1-1

Go Every 2:30