12 min alkavalla min

1. 20-30 tuplanaruhyppy
2. 6-12 varpaat tankoon
3. 6-12 yliesliike

4 kierrosta maskimi määrää toistoja

1 min tempaus 61/38kg
1 min soutu kalorit
1 min boxille nousu käispainojen kanssa
2x 22,5/15kg ja 50cm boxi.
1 min tauko

Kesto 15 min

Clean Pull + High Hang Squat Clean

7 x ( 1 + 1 ) x Every 1:30

Focus on Speed Under Bar

4 x 2 min, 2min lepo

20 seinäpallo
Max cal soutu

Heavy power clean double in 15min
Tng or Dng

Build heavy 3 in 15-20 minutes.

EMOM x8

5-10 push up

4 Rounds, 30 s rest between rounds
30 s Shuttle run
30 s Hollow Hold
30 s Single KB FR Hold
30 s Single KB Farmers Hold

5 Rounds for time
10 Front squats 60/40kg
10 Toes to bar

TC: 9 minutes.

For time :

10 Power Snatch 42,5/30kg
12 Chest To Bar Pull-Ups
10 Power Snatch 42,5kg
12 Pull-Ups
10 Power Snatch 42,5/30kg
12 Toes To Bar

TC 10