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.

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

EMOM 9 ( AMRAP )

Minute 1 : Strict Pull-Ups ( at least 5 every round )
Minute 2 : Calories Echo Bike
Minute 3 : Push-ups

4 rounds:

• 1 min kettlebell press (30 sec left, 30 sec right)
• 1 min Handstand walk / wall climb
• 1 min Slam ball / v-ups

3 rounds of

• max reps unbroken wall balls
• rest as needed between rounds