1.) Tempaus riipusta alhaalta+valakyykky 6×1+2 @75%
2.) Rinnalleveto riipusta 6×4 @75%
3.) Romanialainen maasstaveto pukeilta 5×8 raskas
4.) Raaka Työntö 5×5 @75-80%

A: Squat snatch+ 3 ohs
B: Power clean+double squat clean + power jerk
C: Emom 7’: Triple squat clean and jerk @clean and jerk 75%-80%

Fun Burbees

1. Push ups 10-12
2. Superman 12-15
3. WB 10

3x max both (minimum 5 reps) each. Banded if needed.

EMOM x 20:00

Minute 1: 45s Row
Minute 2: 12 Hollow Rocks
Minute 3: 12 Bent Over DB Rows
Minute 4: 12 Box Jumps
Minute 5: Rest

Triset x 3 work sets

Ring Push-Up x 6-8
Rest 45s.
DB Split Squat x 8-10 each
Rest 45s.
Side Plank x 20-30s each
Rest 45s.

One set of 5 snatch reps
No power snatch

ABS

4 rounds:
20s v- ups / tuck ups
10s rest
20s plank jacks
10s rest

Bench Press

1 x 5 x 75%
1 x 3 x 85%
4 x 1 x 90 - 105%

Send Off 3:00