5 sarjaa
Hang clean + Low hang clean + clean
60-70 % omasta maksimista

Every 4 min x 4 (16 min)

12 cal row
6 push press 50/32.5kg
10 v-ups
8 db snatch 25/16kg

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5 rounds:

ME Wall sit hold
1min rest
ME Hollow hold
1min rest

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WARM-UP:

EMOM9

1: 20sec Wall sit + 10-15 Air squat
2: 10-20sec Hollow hold + 20/20sec Supine pigeon pose
3: 30/30sec Deadlift quad stretch

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Takakyykky

A)

Tee nousevin painoin päivän raskas sarja
1 x takakyykky

Tulos: paino

B)

Laske tästä painosta 70% ja yksi maksimitoistosarja

Tulos: toistomäärä

7 rounds:
15/ 12 cal row
12 bar over burpee
9 hang power clean

Rest of time do deadlift. Result is the reps of deadlift.

RX 60/ 35 kg

Work time 20 minute.

5 reps as heavy as possible with good form

7 rft:
150/100m row
in as few pulls as possible
After each row, perform 1 front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Back squat 5-4-3-5-4-3

Deadlift 2x20

For time

Run 1,000 meters

Then, 5 rounds of

• 15 push-ups
• 20 med-ball cleans
• 21 burpees

Then, Run 1,000 meters