3 @81%
2 @84%
1 @87%
3 @84%
2 @87%
1 @90%
3 @87%
2 @90%
1 @93%

Rest as needed btw sets.

Optional Accessory
WEIGHTLIFTING

Snatch, every 90sec, anyhow

3 rounds Triples, DnG
3 rounds Doubles, DnG
3 rounds Singles

RPE 3+ to 4 with each set. Warm-up well before starting

First 3 sets are triples, next 3 sets with doubles and finally 3 singles. Go by feel with the loading and snatches can be done anyhow.

3 kierrosta aikaa vastaan:

• 12 turkkilainen ylösnousu vasen käsi
• 12 turkkilainen ylösnousu oikea käsi
• 3 köysikiipeily 4,5m (legless)

Käsipaino: N 15kg / M 22,5kg

Kyykky 4x2x max5 (palautukset 3min)

Maastaveto sumolla 5x5-8 (niille, jotka vetävät kapealla)
Etuheilautus sumolla 5x8-15 (niille, jotka vetävät sumolla)

SitUps lisäp. TAI Jalkanostot maaten lisäp. 5x5-15

3sets @70%
3sets @75%
3sets @80%
3sets @85%

• Start with empty barbell

Oly lifting :
EMOM 10 mins
Each min
1 Power Clean + 3 Front squats + 1 Split Jerk
- start @60% of 1RM Power Clean
- add weight every SECOND minute
- no squat clean allowed

3 rounds of :
Skin the cats x 2-3 reps
Windmills x 5+5 reps
russian lizard walk x 4-8m + 4-8 m
rest 2-3 min and repeat

5x Superset of:
10 DB row L+R
10 Strict ring dips (weighted)
- Rest 60-90sec btw sets

Min 00:00-15:00
3 Rounds of:
21 Wall Balls
15 C2B Pullups
9 Clean & Jerks 60/40kg

Min 15:00-30:00
3 Rounds of:
20 KB Swings 32/24kg
20 Burpees
20 Handstand Pushups

Min 30:00-45:00
3 Rounds of:
25/18 Cal. Bike/Ski/Row
20 DB Snatches 22,5/15kg
15 Box Jump Overs