Every 2.30 x6
16 kb swing @24/16kg
8 hspu / 12 push ups
6 burpee box jump over @60/50cm

SQUAT CLEAN

3 rounds for time:
3 squat clean @85% (drop and go)
10 box jumps @60/50cm

POWER CLEAN LADDER

3x 80%
2x 83%
1x 85%
3x 83%
2x 85%
1x 85+%

Every 2min

Strict Pull-ups 4x Max Rep

Go every 2 mins.

Scaling:
- 4 negatives each set (weighted)
- 12 heavy ring row ( 3" tempo lowering)

Temppu-tempauksen tekniikkaa. Tarkastellaan missä ollaan ja minne mennään. Tavoitteena BW Snatch.

A)
Warm up complex
8 rounds
1-1 halo
1 goblet squat + 2 biceps curl in squat position
1-1 goblet reverse lunge + overhead press

B)
3 rounds
3x (1 single arm kickstand deadlift + 1 reverse lunge left + right)
10 kneeling double KB overhead press

C)
3 rounds for time
20 single arm hang clean and jerk (switch anyhow)
10 doule DB burpee deadlift
60 double under /120 single

AMRAP 15

15/11 Cal Bike
15 Russian Swing 16/12kg
10 Push-Ups
15 Sit-Ups

5 sets:
6 Barbell Bent Over Row + Romanian Deadlift
8 DB Bench Presses
- Rest 2min btw sets
- Score: DB Bench

Bar Muscle up

E2MOM, 5 rounds
1-8 bar MU
10-20 box jump

ACCESSORY
4x
12 kulmasoutu tangolla (raskas)
12 ring facepull
10 arnold press
- rest as needed