1 x clean + 2 x hang clean

For time:

1 round of

• 150 double-unders
• 30 push presses, ½ body weight
• 6 legless rope climbs, 15 ft.

Then, 2 rounds of

• 75 double-unders
• 15 push presses, ½ body weight
• 3 legless rope climbs, 15 ft.

Then, 3 rounds of

• 50 double-unders
• 10 push presses, ½ body weight
• 2 legless rope climbs, 15 ft.

3km run
Then in teams of 4 (2 ath work/2 ath rest)
2 rounds
40 power clean (60/40)
40 gorilla box jump
40 power clean and jerk (60/40)
40 synchro burpee

Time cap 40min

5, 4, 4

5, 4, 4

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
3-4x[2+2+2+4]@25-30% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%

RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
20x GLUTE BRIDGE
5x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw

4x2
take from the floor

21-15-9
Squat Clean, 50 kg
Strict ring dip
Strict ring row w 1s paude at top

4 Rounds, Work 0:40 Rest 0:20

Bike Calories
Kettlebell Swing 24/16kg
Burpees
Air Squats

FOR TIME

5 Rounds
- 1 min erg (hard)
- 12 Burpees over dumbbells
- 1,2,3,4,5 rounds of DT complex

DT Complex w. 2x17.5kg DB:
- 9 Deadlifts
- 6 Hang cleans
- 3 Shoulder to overhead