3 Push press
2 Push jerk
1 Split jerk

• Find a heavy set in 20min.

DURING 9 MIN TIME PERIOD:
CASH IN:
2 x ELONKORJUU COMPLEX

And then...

A) ELONKORJUU, FIND MAX WEIGHT:
2 x SHOULDER TO OVERHEAD

And then...

B) ELONKERJUU, REST OF THE TIME:
AMRAP ELONKORJUU COMPLEX

• ELONKORJUU COMPLEX: (70KG/50KG) 8 x DEADLIFT 4 x HANG CLUSTER 2 x SHOULDER TO OVERHEAD

Takakyykky

5-5-3-3-2-2. Lepo 2:00.

Tempaus Max.

Työntö Max.

TGU with a twist:

5 sets of:
2/2 TGU
* in standing position complete 5 wind mills
- build to a challenging weight with good form!
- 2 mins rest btw sets

Scaling option : TGU technique work

”Macho Man”

EMOM for as long as possible
3 power cleans
3 front squats
3 push jerks

80/60kg
*Scale the weight so you can do at least 10 rounds. Maximum 70% from 1RM. 20 rounds CAP!

Power cleans & split jerk

5 x 3 power cleans + 1 split jerk

*all the sets with 65-70% from 1rm

"AMRAP 17'
250m row
10 Deadlift @80/60kg
15 USA swing @24/16kg
25 Burpees

"

Every 3min, (4-7 rounds):
Run/Row 400m
12 T2B

"EMOM 16'
1: Tire flip
2: 30"" Bar hang
3: Sled push
4: 40"" Double KB FR hold
"

Squat snatch 6x1
Back squat 5x5