8-8-8 ( hit all sets with same weight)

Squat clean
Climb up in weights to reach your 70% of your max.
Then do 20 singles. Rest 30 seconds after each lift.
If you miss a lift. Rest 1min and continue till' you have done
20 squat cleans.

Barbell cycling -technique klo 18 by Pekka.

5 Rounds, same lap times:

7 Push Press (40/30) (not TNG)
400 m Run @ 90%

Rest 2:30

7 KB Snatches, alternating Hands
400m Run @ 90%

Rest 2:30

7 Thrusters (40/30)
400 m Run @ 90%

Rest 2:30

7 Push Press (40/30)
400 m Run @ 90%

Rest 2:30

7 Snatches or Thrusters
400 m Run @ 90%

• Keep each lap as close to each other as possible

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Total time as score.

5 sets
Front Squat 10-8-6-4-2 AHAFA
Weighted Pull-Up 5x5
Strict Ring Dip 5-10

Ohje: tee tämä voimaosio kiertoharjoitteena. Ensin 10 etukyykkyä, lepää 1-2min, 5 lisäpainoleukaa, lepää 1-2min, 5-10 dippiä. Tässä on yksi kierros. Seuraavalla kierroksella etukyykyn sarja vähenee kahdella, muissa liikkeissä toistot pysyvät samana.

AMRAP 7 min:
7 Power Cleans
7 Chest-to-bar Pullups

5 min Rest before next amrap

PP: 5x3

3-6x
3 strict c2b+ 3 dynamic c2b + 3 bar mu

Increase reps if needed. Rest 2-3 min after bar-mu

Three sets of:
Jerk Balance x 3 reps @ 45-55% of 1-RM
Rest as needed

5 Rounds
1:00 Row cal
1:00 Power Snatch 35/25kg
1:00 Burpees
1:00 Rest