Tyveto+tyveto riip cm lattiasta
3sarjaa
-1+4 @90%

For time :

Row with Partner 3k, Split as you like

TC 14

Part A).
Skill Primer
Low Hang Muscle Clean, Front Squat & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in split)

Part B).
Low Hang Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

Dumbell bench press

4x10

Warm up,8min:
1:00 machine -> vaihtele
6 scap push up
3 push up to down dog
12 bird dog
3+3 spider
6 air squat-> 2kierros ask.kyykky paikalla->3kierros liikkeellä

2000m bike erg
3 rounds:
10 ring row
5 push up
10 mountain climber/bird dog

600m row
3 rounds:
10m walking lunges
10 air squat
5 burpee over line

1000m bike erg
3rounds:
5+5 one arm db thruster
10 db sit ups/painonsiirto lankussa
5+5 one arm db swing

600m row

Find days heavy 1rep max snatch from the block. Barbell above knee

3-4 sets:
3 Pause Bamboo OHS @moderate
- Rest as needed btw sets

4 sets:
3 Muscle Snatches @moderate
- Rest as needed btw sets

For time :

27-18-9
Push-Ups
Air Squats

TC 6

2 sets:
5 rounds:
:10 Side Plank Starfish Hold
- Rest 20sec btw rounds and sets
- First 5 sets w/ left, then 5 sets w/ right