Strength:

1 power clean + 2 hang power clean

Every 2 min for 20 minutes increase the weight

50 Burpees for time
- 20 DU in the beginning of every minute. Start with DU.

Scale DU to 30 singles.

Renkaissa maailman isoimpia kippejä

8x5, rest as needed

5x1+1 kumi perseen alla kääntö + dippi

Weighted reverse lunges 4x8 reps

Back squat 6x4 @ 80%

1) mave 2x60%, 2x70%, 3x80%, 4x1x90%
2) 50m käsilläkävely
3) WOD
4 kierrosta
10 x pena 70kg/45kg
20m kelkan työntö 70kg/45kg+ kelkka
20m akk hiekkasäkillä
4) veny

8 kierrosta

Maksimi toistot Etunojapunnerrus + 400m juoksu

tauoko 2 min

(20min)

Build up to heavy:
2 Cleans + 1 jerk

Barbell cycling

10-8-6-8-10
unbroken power snatch
(2min rest between sets)
*weight increases as reps decrease

Banded Pull-apart: 3 x 30-50. Rest 60s.