5 rounds of 1:30

6 Hang Power Cleans, 135/95 lbs
5 Push Jerks, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
5 Push Jerks, 135/95 lbs
-- then --
Max reps in remaining time Lateral Burpees Over Bar

Rest 1:30 in-between each round

Score is LBOB reps

Warm-up 2 rounds

10/8 cal row or bike
20 Cossack Squats
20 PVC pipe Good Mornings
10 Push-ups-to-Downward Dog

Back Squat - Every 2:30 min:

5 @ 65% 1RM
5 @ 65% 1RM
4 @ 70% 1RM
4 @ 70% 1RM
3 @ 80% 1RM
3 @ 80% 1RM

Etuheilautus 3x20
-täysi liikerata

Penkki 4x4x80%

Stoppi-kyykky 4x4x55%
-3s stoppi

Vipunostot eteen levypainolla 3x20 / pystysoutu käsipainoilla 3x20

Kantapäät maassa 5x4

1x 2+2
1x 2+2
1x 1+2
1x 1+2
1x 1+1

Nouseval paino

1A) Butterfly pull ups 5x8 or butterfly kip/kip 4x10
1B) bulgarian knee to chest jump 5x(5+5)

Partner Workout!

3 x 10:00 AMRAPS
Rest 2:00 between each

A)
10 total Single Arm Squat Clean Thrusters @24/16kg
10 Box Jumps w. step down
8 Cal Row

B)
10 Goblet Squats
10 Burpees
8 Cal Row

C)
10 Air Squats
10 Burpee Box Jumps
8 Cal Row

Goal: Challenging effort. One person completes a full round at time so make sure you're able to complete the prescribed work UB.
Rx+: Heavier KB

Rästi

Find 8RM @RPE 8/10
Then 2x8 90%/8RM

Kyykky 3x3x75%

Penkki 3x3x75%

Maastaveto 3x1x75%

Lämpöjen/treenin ohessa tee vähintään:
-100 toistoa vatsoja
-100 toistoa vetäviä apuliikkeitä