2-4rounds:

10 GHD hip extension + 10-20s hold top of extension
10 ring row + 10-20s hold top of ring row
5-10 hspu + 10-20s hs hold

LÄMMITTELY
Amrap 10min
10 kyykky + polven avaus
10 rengassoutu
20-30s. roikunta
5 + 5 yhden jalan lantionnosto

VOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutu kp

CORE CIRCUIT
2-3 x 60s./20s.
1. KK kädessä polvennostot
2. Supermies
3. Kylkilankussa rotaatio oik.
4. Kylkilankussa rotaatio vas.

10 ROUNDS

• 30 sec all out
• 30 sec easy pace
• 30 sec all out
• 30 sec rest

Score is total cals

A:
Power snatch + drop snatch + squat snatch
3x1 @easy
B:
Build up to a heavy snatch single, max. 2 failed attempts

C:
Clean & jerk up to 90-95% 2x1

RX: 40/25kg
Sc1: 30/20kg
Sc2: 20/15kg

Shoulder Press

4 x 3 @ Heavy

Weighted Chin-Ups

4 x 3

Back Squat

6 x 5 @ 80%

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

Partner Workout
With a partner, complete 5 rounds each for time of
- 5 power cleans
- 10 bar-facing burpees
♀ 155 lb ♂ 225 lb
*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

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