5x
3 Power Clean + 3 Jerk
@65-70% of c&j 1RM
Drop every power clean. No tng!

4 rounds for time
20 GHD sit ups
40 sec max rep of kettlebell swing 32/24 kg

Huom: jos et ole tehnyt hirveästi GHD:ta aiemmin niin skaalaa toistomäärä.

Cool down
10 min easy ski/row/bike

4x
EMOM10
6/4 Rope pull-ups
5s Ring dip hold on top + 5 strict ring dips + 5 sec hold on top
12 Alternating pistol squats
10 Glute bridge single arm DB bench press (5/5)
10 Supine bar rows
20-30sec KB bottom up 90/90 hold
15 Superman rocks + 10sec hold
1min Double KB front rack carry 20-24/12-16kg
1min KB farmers walk
30sec Ab crunch hold (feet 90 degree angle)

3min rest btw emoms

Tempaus, koroke jalkojen alla

6-8x1@70-80%

Etukyykky 3RM, 2 sek stoppi pohjassa vikaan toistoon

5 rounds:

5-10m HS walk
2/1 Rope climb

• @70-75%
• 2min rest

Squat clean
Build by feel.

• Snatch Warm-Up
• Dirty Dancing Footwork Drill
• Segment Snatch Pull + Hang Snatch

Accumulate 50 hanging hip thrust (hanging from the rings)