E30s x16

1 power clean (70-80% Daily 1rm)

Front squat, 5 x5, 65 %

Today we are going to spend 15 minutes on working our jump rope skills.

You can either work on your singles, double unders or triple unders depending on where you are now.

If you are not sure what to do, check these clips:

Extra points for everyone who gives great tips for double and triple unders :) Have fun!

3 Sets of:
10 Strict Leg Raises
20 Side Plank Dips (each side)
- For quality

For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg

3 x alkavalla 4 minuutilla

5 lattiapenkkipunnerrus
max toisto rengassoutu

EMOM x 12

4x3 hang power clean
4x2 hang power clean
4x1 hang power clean

3x3, from the floor, pause above the knee.
Use 80-100% of 1RM snatch.

Strength (load)

Push press 5-5-5-5-5 AHAP

Strength (load)

Sumo deadlift 3x5, AHAP.