A: Paused push press + paused push jerk
B: Jerk behind neck 5x5
C: Slow motion clean pull 80% 5x3

FOR TIME:
5 ROUND OF
3 DB CLEAN 2×22.5/15
3 PUSH UP
400 mt RUN
THEN......
4 ROUND OF
10 DB DEADLIFT
10 DB FRONT SQUAT
400 mt RUN

DEATH BY:
SUMO DEADLIFT HIGH PULL 40/30 -30/20
SIT UP

21-15-9-6
Clean&jerk
Bar over burbee

Back squat 5x4 @77,5%

2 RFT
25 TTB (sub hanging knee raises)
50 burpees
75 air squats

• 20 min time cap

A.
5 sets
12 DB bench press
10 Strict pull-up

B.
4 sets
15 Strict dip

C.
3 sets
”21’s” Bicep curl
15 Bench dip
10 Push-up

D.
Tabata: ”kädet” (banded bicep/tricep etc)
+
CORE (V-ups, russian twist, flutter kicks)

3 rounds
0:30 jump rope
10 push ups
10 KBS

Power cleans
EMOM x 8
2 reps

-Maastavetotekniikka
-Etunojapunnerrus
-Käsilläseisonta seinää vasten

15-12-9

*Maastaveto
*Etunojapunnerrus

3 ROUND FOR REPS OF:
1' DOUBLE DB THRUSTER 22.5/15 15/10
1' DOUBLE DB POWER CLEANS
1' DOUBLE DB MAN MAKERS
1' DOUBLE DB PUSH PRESS
1' BURPEES
1' REST