EMOM 9:
1 Power Clean & Jerk @70-75% 1RM
- Any style of Jerk goes

Teams of 7

30min of
Row (switch machines every 20/15 Cal)
SkiErg
Echo Bike
Rest
BikeErg
SkiErg or Row
Rest

10min amrap:

• 10 raaka rinnalleveto (N 30kg / M 42,5kg)
• 10 push press (N 30kg / M 42,5kg)
• 10 bar-over-burpee
• 30 tuplanaruhyppy

STRENGTH

EMOM x 12 MINUTES
MIN 1 - 3-5 Strict Wide Grip Pull-Ups/ Banded Wide Grip Pull-ups
MIN 2 - 8/8 Slow SA Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy
Pace)

(No Measure)

2 km soutu/hiihto 4 km pyörä 100/120 kaloria echo pyörä
50 kahvakuulaheilautus
50 ilma kyykky
50 haarahyppy kiekolle
100 istumaannoiusu
50 haarahyppy kiekolle
50 kahvakuulaheilautus
50 ilmakyykky
2 km soutu/hiihto 4 km pyörä 100/120 kaloria echo pyörä

Power clean + hang clean
3x 2+2 @60-65%
3x 1+2 @70-75%

Push jerk + split jerk
2x 2+2 @moderate
3x 1+2 @ add 2-5kg

Hyvää huomenta + kulmasoutu
3x 5 @20-30kg
3x 5 @20-30kg

5 x 1+1 @70%
*New Set every min
*Perfect Reps

8 sets of Clean & Jerk

Set 1: 77%
Set 2: 80%
Sets 3-8: 85+%

• Build up to a successful max for the day. Hit at least 5 good singles before starting this piece. With the first jerk in the sets 1 & 2, pause in the catch position for 2-3 secs.
• Rest as needed btw sets

3-4 rounds, 10-15 reps for quality:
- DB Lateral Raises
- Half Kneeling Single Arm Landmine Presses
- Barbell Upright Rows
- Banded Face Pulls

Rest as needed btw movements.

45 min PK
1000m machine
10 OHS with light dumbbell, alternating
100 rope jumps
30 s plank
20 air squats
30s Hang
20 light kb swings
10 dumbbell curls
10 barbell rows
10 box step ups
30s ABH