For time:

• 15 push presses
• 5 rope ascents
• 12 push presses
• 4 rope ascents
• 9 push presses
• 3 rope ascents
• 6 push presses
• 2 rope ascents
• 3 push presses
• 1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Overhead stuff

Start with barbell and do 5 presses
continue as long as you fail with
5 kg increases.
Then
Push presses 3 reps, same set,
continue as long as you hit the wall.
Then
Push jerks
1 rep as long as you can't go any further.

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