40min for quality (A,B,A,B.....)
A: row 4min
then 3 rounds
10 ring row
10 db snatch alt.
10 box jump

B: bike/ski 4min
then 3 rounds
10 steps walking lunge
10 sit up
5+5 single arm db push press

8 sets of Power Snatch
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @83%
Set 7: 1 @86%
Set 8: 1 @89%
- Rest 2min btw sets

PERFORMANCE
AMRAP x 14 MINUTES
5 Strict Pull-Ups
8 Alt. DB Hang Power Clean to Overhead* @50/35lbs
12/10 Cal Row/Bike/Ski
*Add 4 Reps after each full round to the DB

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FITNESS
AMRAP x 14 MINUTES
5 Vertical Ring Rows
8 Alt. DB Hang Power Clean to Overhead* @ moderate
10/8 Cal Row/Bike/Ski
*Add 4 Reps after each full round to the DB

• RPE 6
• Video: https://vimeo.com/891384239?share=copy

1+1@climb to the maximum of the day, rest btw sets 2min
*lähestyminen esim.
2+2@50%, 2+2@60% 2+2@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100%-100+%

Tempaus

9sets every 90s:
3x 1 power snatch + 2 hang power snatch 70-77%
3x 2 hang power snatch (drop&go) (77-85%)
3x 1 hang power snatch (85-90%)

Weighted strict pull up
find the 2 rm weighted pull up in 5-6 sets
- options:
5x3 negatives or,
5x6-8 floor assisted or,
5x6-8 partner assisted

6 sets of 1 Behind The Neck Split Jerk
Set 1: @70%
Set 2: @73%
Set 3: @75%
Set 4: @78%
Set 5: @80%
Set 6: @83%
- Rest 2min btw sets

NILKKA
20 tib anterior lifts
10 roll to knees

AMRAP RANKA
5 jefferson curl
10 twisted nordic curl
5+5 cossack sidebend

AMRAP LONKKA
5+5 airplane
5+5 standing hip flex over box
10+10 weighted hamstring lean
AMRAP OLKA/RANNE
30s german hang
5+5 KB windmill
10 wall angels
10 wrist extension

EXTRA
10+10 neck abs

5 sets of 3 Pause Front Squats
Set 1: @60% 1RM Front Squat
Set 2: @63%
Set 3: @65%
Set 4: @68%
Set 5: @70%
- Pause 5sec in the bottom
- Rest 2min btw sets