6 x 2 front squat + 4 back squat.

Alkavalla min 40 min ajan

1. 30-40 Tuplanaruhyppy
2. 15 Kahvakuulaheilautus
3. 15-20 Sammakkopumppaus
4. 8-10 Yleisliike
5. TAUKO

Every 2min 5rounds

1 Snatch

7 sets of Deadlift
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 6 @65%
Set 7: 6 @70%
- Rest 2min btw sets

A.1) 2.position snatch high pull above knee, floor + snatch
1+1+1 ~10min

B.1) First pull + pause @ knee snatch
6×2+1 @70-75%

C.1) Back squat
1.)Build to a set of rpe 7 (haastava paino silti enemmän kuin viimeksi, mutta 3-4 toistoa pystyy tekemään varmasti ja terävästi)
2.) Drop weight 5-15kg
3×8

D.1) Snatch grip deadlift
( hip to pause @close to floor)
4×10 @70-80% from snatch

Choose tool/s to maintain PK1/PK2 level heart rate

A1) HS Against the box 5x60s
B1) Partner assisted Ring MU or jumping BAR MU 4x3

EMOM12:

Track 1:
a) 50% w/ 2-5s top holds
b) ring supports (13-23s + 13-23s), sama variaatio kuin viime viikolla
c) rest

Track 2:
a) 2-4 chin ups / Upper ROM* chin ups ~5cm matalammalta kuin viime viikolla
b) ring support (13-23s + 13-23s), sama variaatio kuin viime viikolla
c) rest

*ROM = range of motion

B1) 3 rounds for time
16 SA Db thrusters 15kg/12,5kg
8 burpees
200m row
rest 1 min

3x1@working up to maximum, rest between sets 2min