Back Squat For Load:
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 4 @80%
Set 4: 3 @85%
Set 5: 3 @85+%
Set 6: 3 @85+%
- Rest 3:00 btw sets

Clean & Jerk Complex
Every 2:30 x 6
1 Squat Clean + 1 Front Squat + 1 Split Jerk
- Start @80%, increase load each round.

40 min, 2 min per piste.

1. Lattiapenkkipunnerrus 1:lla käsipainolla
2. Kyykky 1:lla käspainolla
3. Paholaisenpunnerrus 1:lla käsipainolla
4. lepo

5x2
* Build to a heavy set.
Rest 2-3min.

Warm up 2-3 rounds:
10 Alt. cossack squat with plate
8/8 Windmill with plate
10/10 Plate halo
3/3 Bird dog with 5s hold
3 Broad jump @50-60% effort

Every 2min x 4:
Power snatch + Squat snatch
1. @60%
2. @65%
3. @70%
4. @75%

1min Rest

Every 2.30min x 8:
Snatch
1. @80%
2. @85%
3. @87,5%
4. @90%
5-8. Find your 1RTM

Shoulder press

5x5

*Tiukka 5x5 ilman varoja

Row
20x
500/450m
Rest 60s btw sets.

Every 40s x 5
3+3 Kb Hang Snatch

Rest 90s
Every 60s x 4
5+5 Kb Hang Snatch

Rest 90s
Every 80s x 3
7+7 Kb Hang Snatch

Wod
3 Rounds
40s work /20s rest
Push up
Shp
Db/Kb Split jerk
Broad jump

Row 5x500m, rest 1:1

Ohje: Souda 5x500m, lepää täsmälleen soutuun käytetty aika. Pyri saamaan kaikki soudut samaan aikaan, älä riuhdo maksimisuoritusta heti ensimmäisellä yrityksellä.

1min work / 1min Rest
Assault Bike
Burpee Box Jump-Overs
Toes to Bar
Double-Unders
Front Squats (135/95 lbs)
Push-Ups

REST 1min
D-ball over shoulder
OH lunges
rMU / ring pull ups
Hspu
HS Walk / HS hold
Hollow rock

REST 1min
pistol squats
Rope climbs
V-up / tuck up
KB swings
Dips
DB push press