2 rounds
1:30 cardio
15+15 banded lateral side steps
15 banded air squats
15 banded hip bridges
15 alt leg v-ups
then
3 rounds with empty barbell
3 snatch high pulls (keep balance)
3 hang power snatches
5 front squats

AMRAP 20

3 Power Clean, add 5kg/2,5kg after each round
7 Strict Pull Ups

** Athletes choose starting weights.
* Score Reps + heaviest lifted 3 reps load.

Build to Heavy Set of 5:
Deadlift

EMOM16
odd: power clean and jerk (2+2)
even: 3-5 strict pull up or strict c2b

2 x 3 Takakyykky @85% räjähtävästi

8 minute Tabata of Abmat sit-ups and kettlebell swings (one heavy or 2 lighter kettle bells)

AMRAP 40

1k Row / 2k Bike. ( Alternating )
30 Wallballs 20/14p
30 Power Clean 60/42,5kg
1k Row / 2k Bike. ( Alternating )
30 Burpees
30 Kettlebell Swing 24/16kg

7 Rounds of
7 Deadlifts 100/70kg
7 Toes-to-bar
35 Double Unders

EMOM 12

Minutes 1 - 4 : 3 Squat Cleans
Minutes 5 - 8 : 2 Squat Cleans
Minutes 9 - 12 : 1 Squat Clean

Go Heavy !

split jerk/ push jerk

• heavy triples and doubles for 20 min
• keep the weights manageable and focus on rhythm