EMOM 5

2 x hang power clean (under knee)@50-60%

EMOM 5

2 x hang power clean (pocket level)@40-50%, sec hold on catch position

3 kierrosta

1min seinäpallo
1min käsipainotempaus
1min boksihyppy
1min lepo

Power clean,

5 x 5,

TNG, do not regrip during the set.

3 sets of 4 reps @60% of 1 rm.
-3 seconds down
-stay complitely still for 5 seconds at the bottom and explode up. No small "cheat" bouncing.

3 kierrosta

1min kuollut koppakuoriainen
20 olankohautus kahvakuulilla
15 hyvää huomenta kuminauhalla

Every 2 min for 12 min
5 power snatch 50/35
10 T2B
15 squat

2 rounds
20 mountain climbers
20 gtoh with plate
10-15 hr push ups
10m crab walk
10m lizard walk

then with empty barbell
10 dip and drive
10 dip,drive,shrug and elbows high
10 muscle clean
10 hang power clean

then build to 40-50% of 1 rm clean and test couple bar over burpees and start the workout.

EMOM 10 min

*1 x snatch deadlift + 1 x snatch pull + 1 x snatch, 70 - 80 % of 1 RM

Every 3 minutes x 4

Anaerobic intervals

10/8 cal bike erg (high damper)

6 bar facing burpees