5 Rounds For Time:

12 Deadlift
9 Hang Power Clean
6 Push Jerk

Barbell 70/47,5kg

CAP 15

Partner amrap 8min

10/8cal row
8 Up&down

(change after full round)

2 rounds
1:30 cardio
10+10 one Suitcase DL with 1 kb
10 kb tater
10 banded good mornings
10 wall squats

Build to heavy double of Clean&Jerk (squat clean+split Jerk) in 15 mins
hit set every 1-2 min. Goal is to lift 6-8 sets total.

Power snatch + squat snatch

• 1 aalto n. 6 nostoa 40-85%
• Lisää painoa jokaisella nostolla tai harjoittele tekniikkaa pienemmillä painoilla.

3 x 10 reps @ 60-64-68% of 1 rm.
rest 3 minutes between sets.

Every 1 min 10 sec for 5 times
1 snatch @84-87-90-93-96% or go by feeling 85%+
(if its good day you can try new pr lift)

Every 1,5 min for 10 times (15mins)
Power clean + hang squat clean + 2 split jerk @ 50-70%
This will be enough challenging with these weights. Be sharp and focus on good speed/quality on lifts.

Perform set every 3:30 total 3 times
10 reps @70% of 1 rm.

Every 1.5 min for 12 minutes (8 sets)
2 clean&jerk @60-70%