Back squat

5x3-5@heavy

Use 20 min to find heavy clean double.
Power/squat sen mukaan miten jalat voi.

"fligth simulator"

Unbroken DU`s

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

3 Rounds for Time:
15 Calorie Row or Ski or 12 Bike
15 Power Snatch (35/25kg)

Rest 5:00

3 RFT:
15 OHS (35/25kg)
15 Calorie Row or Ski or 12 Bike

• 20:00 Cap (total)

Power Snatch + Squat Snatch + Overhead Squat

• Work up to a challenging load in 8 sets of 1 PS, reset + 1 Squat Snatch + 1 OHS.
• Rest 90s between sets.

2-2-2-4-4-4-6-6-6-8-8-8..

Pushup
Airsquat
Situp

21-15-9
C2B
Power clean 60/42,5 & 50/30

EMOM 12

1 min : power clean + 5 tng push jerk
2 min : 12/10 cal Row

3-4 sets:
4 Perfect stretch
4 Jefferson curls
4 Wall squat

Jefferson curl should be done very slowly and controlled. You can start with a broomstick and when you get familiar with the movement you can start working your way up in weight.

Raakatempaus + tempaus

1+1@70% x 5

Raakarive + raakatyöntö
1+1@70% x 5

ja huoltaaa