Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.
– Option: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

60/45 cal Row or 50/35 Air bike
50 Box jump
40 Alternating Dumbbell Clean&jerk (22.5/15)
30 C2B
800m Run (2x400m)

(Time cap 20min.)

• DB: could do 40 reps UB, when fresh

EMOM 10
Odd : 5-8 Strict Chin up
Even : 3 OHS @ 70-75%

21-15-9 for time:
Squat cleans (60/42.5)
Ring dips

A.1.
2 rds:
400m (easy)
5 Walk out + push up
4+4 Spider lunge + twist

A.2.
2 rds:
6 Active shoulders (hang)
6 Kipping swing
6 Knee rises
6 Shoulder press/Push press

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

Optional Accessory
STRENGTH

2-3 rounds, rest as needed:

1) 5+5 DB/KB Windmill
2) 10 Prone KB Row, tempo 3210 (3sec down, 2 sec hold at the top)
3) Run 400m nose breathing only

RPE 3 to 3+

Optional Accessory

STRENGTH

EMOM x10

1) 5 Hang Squat Clean
2) 5-10 Strict TTB

RPE 3+ to 4

Optional Accessory

STRENGTH

12min EMOM

1) 10 Double KB STOH (unbroken)
2) 10 Parallette Push-Up (use KB handles)

RPE 3

Front Squat 5x5@70-87%

Every 3 minutes, for 15 minutes (5 sets):

3 Clusters + 3 OHS

semmonen paino että tulee yhtenäinen suoritus ja hyvä valakyykky, merkkaa CLUSTER