Deficit Snatch DL
Standing on 20KG plate
5x5

AMRAP 15 (Quality)

20 Calories any Ergo
10 Single Leg Toes to Bar. Alternating
10 + 10 Suitcase Deadlift /w KB 24/16kg
12 Push Ups

5-4-3-2
Daily max but no fails. No need to be TNG but we are looking for squat cleans + split jerk in here.

3-5 rounds, rest 30-60sec between movements:

1) 6+6 DB/KB Lunge Arnold Press
2) 10+10 DB/KB Row
3) 10 Toes to DB/KB or strict TTB
4) 10-20 Back Extension

Work with what you got. If you have a light DB/KB add tempo to your training with 5sec negative. Working with heavy loading, decrease the rep scheme

Every 90 sec x 8

1 Power clean + 1 squat clean + 1 split jerk

-aloita 70-75% ja rakentele ylöspäin. Viimeiset painot ei saa olla yli 85%

12min

15 askelkyykky käsipaino eturäkissä
8-12 varpaat tankoon
8 käsipaino raaka rinnalleveto

3 x 6-12 reps.
Sit on floor, leg straight forward. Maintain good midbody hold. 2 kb or db's.
Rest about 2 min bwn sets.

push press 5x4

Upper body and midline strength

3 rds for quality:

7reps KB/DB strict press

6-10 strict pull-ups

30 sec L-hang

Rest 1 min between the movements

For time:

50 Wallball Shots 9/6kg (20/14p)

*EMOM 7 Burpees, start at burpees.