E90s x9

1 snatch + 2 hang snatch

(2-3reps in tank)

For time:

00:00
200m run,
21 hang power clean@40/30kg
9 burpee over bar

8:00
200m run
15 hang power clean@50/35kg
15 burpee over bar

16:00
200m run
9 hang power clean@60/40kg
21 burpee over bar

(Targets under 4min, Time cap 6min)

6min alkavalla minuutilla

1. 30 venäläinen kahvakuulaswingi
2. 15 etunojapunnerrus

Maastaveto 5x5 @80% 5RM joka toinen alkava minuutti

Tempaus + 2 valakyykky, selvitä päivän raskas paino 20 minuutissa

7 Sets x Every 2:30

3 Push Press + 1 Split Jerk

Back Squat, work up to heavy 3RM (Aim for heavier than last week)
+
2x2 @92,5% of 3RM

E2MOM x8, alt. between a & b:
a) 5-4-3-2 bench press
b) 5-4-3-2 weighted pull up / chin up / assisted chin up
- RIR 0-1, lisää painoa viime viikon painoihin verraten

Merkkaa tähän penkin tulos

Pause power clean + push jerk

EMOM 12
3 sec pause below knee
3 sec pause mid thigh

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (62,5/42,5 kg)
20 Pull-Ups
20 Burpees