Clean pull + power clean + jerk
- start light, build up weight
- part of warmup

Rest day - what did you do?

Easy pace Nordic Walking.

Emom 50
(45s ON/ 15 OFF)

1) Kone
2) Joogapunnerrus + lonkat ja kierto
3) Viivahölkkä
4) Istumaannousu lisäpainolla
5) Lepo

Emom 24

1) 1x Macho man (3pc 3fs 3jerk)
2) Max kalorit
3) Lepo

60/40kg

IN TEAMS OF 2...
10:00 Max Meter Row/Bike/Ski
-Immediately Into
AMRAP x 10 MINUTES
10 Russian KB Swings @ heavy
10 KB Goblet Lunges
-Immediately Into
10:00 Max Meter Row/Bike/Ski

• Split as needed!
• Your choice of lunge style today: walking, reverse, forward

7 sets of Bench Presses
Set 1: 5 @70%
Set 2: 5 @75%
Set 3: 4 @80%
Set 4: 4 @82%
Set 5: 3 @85%
Set 6: 3 @87%
Set 7: 1 @90%
- Rest 2-3min btw sets.

8min emom
4 rounds
4 Clean Pull @85% Clean Max + 5+5 Jumping Lunges
3-5 wall walks

AMRAP 20
10 Hollow Rocks
10 Knee-hugs
10 V-Ups
10 sec Hollow Hold

Rest 90sec between

• Bodyweight/ weighted/ banded
• same style each set
• rest 90sec