10x E30s

1 hang squat clean 60-75% of daily heavy

21-18-15-12-9-6-3 reps for time:
Deadlifts 60/40kg
Sit-ups
HSPU

Muscle Cleans, building Heavy Single. Go Every 90 sec

2 x 3
2 x 2
5 x 1

After That Perform Power Clean Doubles ( Drop´n go ) 10 Minutes. Start weight where you leave in Muscle Cleans. U Should add more weight after couple set.

Score : Muscle Cleans

apuliikkeeksi. saa laittaa painoa.

8 x E90SEC
4 thruster
- first rep from the ground
- add weight until heavy

Floor press 3x8

3 superset of:
10-12 barbell bicep curl
10-12 seated single arm tricep ext.

15 min to build to a tough 2 rep tng power clean.

3min On 1min Off x 3
6 x Kettlebell Snatch
6 x Box Jump
6 x Push Up
For Reps

joka minuutilla 12min ajan:
squat clean + power clean + jerk