4 sets
1 PC + 2 push press + 3 push jerks + 4 Split jerks

max 60% of Split jerk

4 kierrosta 60/40kg

10 maastaveto
10 raaka rinnalleveto riipusta
10 vauhtipunnerrus/työntö

For Time;
10 Box Jumps
10 Bar MU's
20 alternating KB snatches 24/16kg
20 alternating pistols
30 T2B
30 OHS 40/30kg
40 sit ups
40 power clean 40/30kg
50 Burpees
50 Double unders

Time Cap 25 Mins

Alternate between
1. 12m walking front rack KB lunges AHAP
2. 45 sec plank

3 kierrosta

1min max leuanveto tiukkana katkeamaton sarja
1min max käsilläseisontapunnerrus kippaamalla katkeamaton sarja
1min max yleisliike
2min lepo

AMRAP 5:
3 Squat Cleans (60/42,5kg)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (60/42,5kg)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (60/42,5kg)
3 Squat Cleans
6 Lateral Burpees

• Intention is high intensity here.
• Option: 10 KB Goblet Squats in Place of Squat Cleans (24/16kg) 10 Deadlifts in Place of Power Cleans (60/42.5kg))

Hang Power Clean + Hang Squat Clean + 3 Front Squat + Jerk

12 deadlift
16 pistol squats
x 3

12 pull ups
16 push ups
x 3

12 push press
16 kb snatch
x 3

12 burpee
16 kb swing
x 3

Result: quality!

6-8 x 3-pos clean (hip-knee-floor)

15min EMOM (punnerrus,vauhtipunnerrus,työntö)