Power Clean + Front Squat
7 x (1+3)
In seven sets find your maximum weight complex.
SO 2:30

Hang Power Clean + Shoulder Press
7 x (3+1)
In seven sets find your maximum weight complex.
SO 2:00

A: 8min emom
1x triple jump
B: Deadlift 5rm of today
C: strict chin ups 3xMax
D: 5rounds
90sec on/90sec off
15 rkb swing
Amrap row for cal
E: excentriska supinationer i dragmaskin 2x8
F: leg curls 2set

Kyykky 2x2x80%

Maastaveto 1x90%

Penkki ”tuntuman mukaan”

1) Front rack lunge x 10
2) Banded walk 45s
3) Deadlift x 10
4) Single leg hip thrust x 5/5

EMOM 20min

Kyykky 1x90-95%

Penkki 3x3x80%

Stoppiveto 3x1x70-80%

30 MIN AMRAP

• 30 cals
• 10 Thrusters (højre) 16kg
• 10 Ring rows
• 10 Thrusters (venstre) 16kg

For time in team da 2
200 du
84 pull up
42 front squat 60 kg
42 burpees box jump 60cm
200 du
60 pull up
30 front squat 60kg
30 burpees box jump 60cm
200 du
36 pull up
18 front squat 60kg
18 burpees box jump 60cm

mobility

3 sets:
6-10 ring row (tempo)
30-60sec plank hold (weighted)