4 rounds 20s. each 10s. rest b/w

HS hold facing the wall
Lat pull down in the hollow on the ground
Ring Row
Air Squat

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

Clean Complex
5 @ max 65%, rest 90s. b/w

Clean Pull + high hang power Clean + Clean + Push jerk + Split jerk