A)
Build up in 5 sets :
3 position squat Clean + 1 Jerk (any style )
- high hang
- Hang
- Floor

B)
With partner
3 mins ON/ 1 min OFF x 4 sets
Amrap “DT” @70/47kg
P1 Completes One round Then switch to P2! Pick up where You left off!

Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.

Treshold Metcon
EMOM 8
odd : row x 30 sec @20-30 min pr pace
even : c2b/pull ups x 8-12 or bar mucsle ups x 3-6 reps ( banded bar mu also fine)

EMOM 8
odd : ski x 30 sec @20-30 min pr pace
even : American KBS x8-12 reps @16/24kg

EMOM 8
odd : air bike x 30sec @20min pr pace
even : TTB/GHD sit up/V-Ups x 8-12 reps

rest 2 min bwn sets, total time 28 minutes.

Deadlift

2-2-2-2-1-1, Building Heavy

Go Every 3:00

AMRAP 8

Max Reps Kettlebell Swing 24/16kg

*EMOM 3 burpees

Penkki 1x90%

Stoppi-penkki 1x75%
-3s stoppi

Vipunostot maaten 3x20
-kevyt/venyttävä

Yhden käden kulmasoutu 3x20 / käsi

Kiertäjät kyljellään 3x20 / käsi

Kyykky 1x90%

Stoppi-kyykky 3x1x65%
-3s stoppi

Takareidet kumpparilla 3x20 / jalka

Jalanloitonnus kumpparilla 3x20 / jalka

Maastaveto 3x5 (77,5-82,5-87,5%)

Etukyykky 1x87,5%
-etukyykyn maksimista

Etuheilautus 3x20 / käsi
-yhdellä kädellä

Takareidet kumpparilla istuen 3x20 / jalka

EMOM x 8-12
1) row
2) 5 snatch drip deadlift + 5 muscle snatch + 5 power snatch
3) row
4) 5 snatch balance + 5 ohs + 5 s pause bottom of squat

EMOM 12

1) 6 One Arm Devils Press 22,5/15kg
2) 5 Toes To Bar + 5 Push-Ups
3 ) 8-6-4-2 Fronts Squats 60/42,5kg