8 x every 2 min

3 hang power clean + push jerk

15min AMRAP
20cal row
20m box over sandag carry
20 sandbag over the shoulder
20 kb swings
20 sandbag clean

200 du
100 Wb
50 pu
40 db squats
30 db devil's press alt. Hands
20 db snatch
20 db thrusters
15/22,5 kg db, 20/14 lb wb

6 rounds
Hang power clean & jerk + Clean&jerk

STRENGTH
1a) Close Grip Bench Press: 3 x 6-8. Rest 30s.
- add weight each set building to a heavy 6-8
1b) Gorilla Kettlebell Rows: 3 x 8-10 each. Rest 30s.
- Goal: 3 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows. There should be AT LEAST 1 warm-up set before starting 3 work sets.
2) Warm-up Hang Power Cleans + Push Jerks + C2B Pull-ups

CONDITIONING
5 Rounds of:
15 Hang Power Cleans (135, 95)
12 Push Jerks(135, 95)
9 C2B Pull-ups
Rest 2:00
- Goal: TOUGH pace, big sets on the Hang Power Cleans and Push Jerks, Unbroken on the C2B

COOLDOWN
Biphasic Lat Stretch x 60s each side

Wattbike 25 km

Easy pace

Daily max for complex
Power clean + front squat + hang squat clean

1) Wall ball 10
2) Ring row 8
3) Rower pike up 8

Kaikkia 7 kierrosta

Juokse verrytellen treenin aluksi

Run as well as you will 💚🏃🏼‍♀️