PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[1-2+4 reps/leg]@RPE9 *could do 1 more reps, rest btw sets 3-4min *target load of ~80-85% jerks

Voima
E3MOM, 3 rounds
single arm DB shoulder press 10+10

WOD
PariWOD you go, i go
20min amrap
50 cal ergo
50 push press
50 sit ups
50 box step up

8 min emom

2 squat clean
Start light, go heavy

Partner wod (You Go, I Go)
Every 8 mins complete :
1)
Squat “Grace”
30 squat clean & jerk @70/47kg

2)
30 Curtis P
(1 Power clean + 1/1reverse lunges + 1 push press) @60/43kg

3)
1500m row (relay style: 250-250)
Or
1200m run ( relay style: 200-200)
4)
8 mins to find 1RM Clean & Jerk

For time:

30/20cal ski
5 rope climb

Target under 3,5min, Time cap 5min / sprintti tyyppinen harjoitus, lähde rohkeasti kovaa hiihtolaitteella, kuitenkin niin, että olet heti valmis hyppäämään köyteen kiinni.

Bar muscle up 1/2

EMOM 12
1. Pull over 1-3
2. Box dips x 15
3. Pull up 90 degree hold 10-20sec

5 sets:
2 Shoulder Presses @90% of todays 2RM
- Rest as needed btw sets

Practice Rope Climbs and different techniques.

4 sets:
3 High Hang Muscle Snatches @45-55% 1RM Snatch
- Rest 2min btw sets

OPTIONAL GYMNASTICS
EMOM x10

1) 2-4 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:

30+30s side planks
3x12 hip extension 2s stop
30-60s D ball hold