30s time to do 3 squat clean, after each 30s you rest 60s.

Start 60% of your max squat clean. After each rd add weight.

Female add: 2.5kg every other rd and 5kg every other rd.

Male add 5kg every rd. Goal is to do plus 7 rds

Clean pull: 5x3 (110%)

4x4
Use clean grip, use straps, no belt, dead stop each rep, use deficit btw 5-10cm.

Open Gym at 12:15 post if coming.

Perform 4 reps of back squat on every other minute for 12mins.

3xkorkea tempausveto + rive +työntö

nousu te max

5@75%
4@80%
3@85%
2@90%
1@95%

Kahdesti läpi.

Choose one (unbroken)
21-15-9, 15-12-9, 9-6-3
Rest 1:30 in between

A.
Find max:
Snatch pull + snatch

B.
Hang power clean: 5x3

C.
Front squat: 3x1

D.
3 rds:
15-30 Ghd back extension
15-30 Ghd sit up
45s. Double KB front rack carry

Juoksu tai soutu
25 x 45sec, 15 sec rest
80-92% sykealue