3-4 Rounds for quality:
- 20 alt. Cossack squat with barbell or light weight ( pidä asento mahdollisimman pystyssä ja anna polven "liukua" varvas linjan yli)
- 10/10 Side bend with KB/DB

5 reps 5 sets
@ 75%
rest 2 min b/w sets

500m row then
3x
10 KB Bulgarian split squat e/s
7 ring row
7 plyo push up

---

Back Squat
E3MOM 15
7 @65%

3-3-3-3-3

Warm up to a challanging weigh and maintain that weight for all 5 sets.
Leave couple in the tank.

Sets every 2:30min

Warm up:
EMOM8
1. 6/6 One arm KB C&J
2. 6/6 KB windmill
3. 12 Alt. KB front rack lunge
4. 6 Box jump

Power clean & Push jerk:
2 + 1 @72,5%
2 + 1 @75%
2 x 2 + 1 @77,5%
of 1RM C&J.
Pidä painot teknisenä.

3 min DU practice
4 rounds 30s on, 30s off
Scoop to hollow
BB sots press
HS hold
seated leg lift in pike

---

2 rounds 5 reps each
- front squat
- Clean pull under to power
- high hang power clean
- Clean pull
- Power clean

---

EMOM21
M1: 7 Handstand Push Ups
M2: 3 power Cleans
M3: 11/9 Cal Row

@52/35

Every 2min x 8 Alt. A and B
A) Bike erg 1min (80% Effort) + 6-12 C2B/Pull up
B) Bike erg 1min (80% Effort) + 6-12 HSPU (Deficit if possible)

Kummassakin liikkeessä 1-2 toistoa reserviin. Lisää 1-2 toistoa viime viikkoon.

EMOM8
1. 20-40 DU
2. 5-10m Hs walk/obstacle course

Valitse itsellesi sopiva toisto/metri määrä niin, että treeni pysyy kevyenä.

Pause Snatch:
6x3
3s. pause Knee level
3s. pause Mid thigh level
(Rest 2min. btw. sets.)

• Easy load.
• Focus on technique

4x
New Interval every 8th minute
20/15 Cal. Row
18/13 Cal. Echo Bike/SkiErg
20 KB Swings
15 Box Jump Overs
10 Burpees