Bench Press

5-5-3-3-3-2-2-2, building heavy

Go every 2:30

Build to a heavy set in 20min.

6x3 Tng Squat clean

Kippi, T2B

AMRAP 5

Row 12/9 Calories
12 Push-Ups

Rest 3:00

AMRAP 5

Bike 12/9 Calories
20 Air Squats

1x5 60%
1x5 70%
1x5 75%
1x5 80%

Rive+Ylöst.
3sarjaa
-3+1 @75%
3sarjaa
-2+1 @80-85%

Rive nivusilta +Vapu
2sarjaa
-3+3 @50%
2sarjaa
-2+2 @60%

You Go I Go

60/40 kg


1+1+1+1 Squat clean/ push jerk/ front squat/ split jerk

2 BMU/RMU / Box MU

3 (strict)HSPU

4 Front rack reverse lunges

5 Hswalk (with 1 pirouettes) / 10 Shoulder taps 

6 GHD SIT-ups

7 Cal AB 

8 T2B

9 Burbee to target
10 (5+5) Rope

1
21
321
4321 jne

Find max in:
1 power snatch + 1 hang squat snatch

3×2@85%, jerk-%, rest btw sets 2min