EMOM x10

4x2 power snatch 60-70%
6x1 power snatch 70-80%

Band-pull-aparts 4x25

Penkki käsipainoilla 5x5
-painoa noin 50% eli jos 120kg penkki —> 30kg kässärit
-3s stopit

Penkki 3x1 (70-75-80%)

Vipunostot taakse 4x25

EMOM for 9min:

• 1st: 1 Squat Snatch @ 80%
• 2nd: 1 Squat Snatch @ 85%
• 3rd: 1 Squat Snatch @ 90%

Kyykky 1x90-92,5%, 1x95-97,5%

Penkki 2x3x85%

Kyykky 3x3x75%

12 x 30s on / 20s off:
1. wide stance thoracic rotations
2. banded face pull + external rotation
3. squat to hamstring
4. prone snow angel
5. deadbug
6. alt. air squat + squat jump

Push press

8-8-8-8

E3MOM / 3+ REP IN TANK

3 sets:
10 x 1min ON / OFF
- Row
- Ski
- AB

Flow:
1st set is 10 rounds of 1min ON / OFF Rowing (20min).
2nd set with Ski and the 3rd and final set with AB.
Score: Total Calories

10 Kierrosta aikaa vastaan

5 Maastavetoa 40-45%
3 Punnerrusta
1 MU / C2B / Burpee+hyppyleuka

Back squat

3-2-1-3-2-1

E3MOM /2-3rep in tank

1. Clean deadlift + low hang muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2+2
   rest 90s

2. Clean deadlift +low hang clean + split jerk
   6-7 x 1+2+1
   rest 2min

3. Power clean + push press
   4-5 x 2+3
   rest 2min