tempaus leveydeltä niskasta push jerk

5x2 @ 80-100 te max

1 Highhang power clean + 2x power jerk + 1 split jerk

7x 1+2+1 @ 50-65% (split 1 rm)

5min/each side. Give also the ball a try!

10min A.M.R.A.P

7 Powerclean
5 Chest to bar
10 Wall Ball*Your text here...*
5cal assault bike

2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2min btw sets

2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Pause back squat 4x4
3 sec pause

FOR TIME

7 ROUNDS WITH 70KG

• 3 Power cleans
• 3 Front squats
• 3 Push presses

For Time
Run a mile
21 Clean and Jerk @ 70kg
Run 800m
21 Clean and Jerk @ 70kg
Run a mile