Warmup: Snatch

10 find overhead squat 1rep max (räkistä)

3 x 3 80% päivän maksimista

3 Squat snatch 70
2 squat snatch 75
1 Squat snatch 80%

Rest 2-3min

3 Squat snatch 75
2 squat snatch 80
1 Squat snatch 85

For time:
2 Rounds
30 Wall Ball
30 Squat snatch 25kg

Warmup:
2 rounds
5 Power clean
5 Shoulder press
5 Front squat
5 Push jerk
5 Squat clean

Hang squat clean (polven päältä) + Hang squat clean (polven alta) + 1 Push jerk

4 x 1 + 1 +2 (nouseva kuorma)

1A Deadlift
4 x 5
1B Back Rack lunges 4 x 20

3 Rounds
750m row
21 Kb Swing 24kg
3 Rope climp
Time cap 16min

Warmup:
2 rounds
10 olkakierrot molemmin tavoin
10 Air squat
5/5 dumbbel shoulder press
5/5 dumbbel thruster
15 Hollow rock

Strict Hspu

4 x 3-5 mahdollisimman haastavalla tavalla

1A Shoulder press 4 x 5
1B Kipping Hspu 4 x 4-6
*superina

Kipping pullups + Kipping toesto bar

4 x 5 + 5 (yhdellä otteell)

Warmup:
2kierrosta
5 power clean
5 shoulder press
5 front squat
5 thruster
5 squat clean

Find 2rep heavy hang squat clean 15min

Jonka jälkeen

3 x 3 75-80%

4 x 3 Push jerk
* superina 10 one handed dumbbel push press

3 rounds
For time:
12 Devil bress 2x 15kg
16 Front rack lunges
30 Dubs

Time cap 10min

Warmup:
2 rounds
10 olkakierrot molemmin tavoin
10 Air squat
5/5 dumbbel shoulder press
5/5 dumbbel thruster
15 Hollow rock

Strict Hspu
4 x 3-5 mahdollisimman haastavalla tavalla

1A Shoulder press 4 x 6
1B Kipping Hspu 4 x 4-6
*superina

2 Ring dips 3 x 6-8

21 - 15 - 9 - 6 - 3
Row cal
Pullups
Dumbbel thruster 15kg