Kyykky 5x8
Maastaveto tempausotteella 5x4
Etuheilautus kahvakuulalla 3x60s
Kyljet harjanvarrella 3x60s
QuadBlast 3 kierrosta

1 RM Hang Squat Clean & Jerk

3 x 15-30
- Back ext.
- Hollow rocks

1 Power Clean + 1 Split Jerk
Start @60% of max.
Add weight every 3min.

1 Power Snatch
Start @60% of max.
Add weight every 3min.

10 Rounds for time
300/250m row
7 Front squats 60/45

Teams of 3
AMRAP 25:
200/150 Calorie Assault Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

EMOM10
Odd: 3 Rope climbs
Even: 10 WB 9/6kg

Rest 3min

EMOM10
Odd: 8 C2B
Even: 10 KBS 24/16kg

Rest 3min

EMOM10
5 Burpee box jump overs 60/50cm

Rive polvelta( pukeilta) + työntö
3+1@70
3+1@75
3+1@80
2+1@85
3+1@75
3+1@80
3+1@82
2+1@85

Etukyykky

3x3@80%

Varpaat tankoon 50kpl

Clean & Jerk
20 min EMOM
Every min: 1 clean & jerk 70 % 1rm (kaikki toistot samalla painolla, ei feilejä