Kymppei

Deadlift on a plate 5x5 reps

2 rounds:

30 s side plank (R)
30 s normal plank
30 s side plank (L)
30 s reverse plank

4-3-2-4-3-2 reps

Go every 2:30

*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)

50mm tangolla, remmeillä jos/kun tarpeen.

EMOM x10

20-40 DU

2 second pause in the bottom

5min 3 squat clean, 3min rest
5min 2 squat clean, 3min rest
5min 1 squat clean, 3min rest
5min 3 squat clean

44min total:
12min amrap:
15cal bike erg
5 c&j 60kg
4min rest
12min time cap:
3 rounds:
5 squat snatch 60kg
5 deadlift 60kg
5 hspu
Remaining time find heaviest on complex: squat snatch + hang squat snatch
4min rest
12min amrap:
2rope climb
8 devils press 2x 22,5kg

A: Split jerk technique (Double push jerk+ double split jerk)
B: Power clean + double squat clean 5x3
C: Clean pull @90% of max clean 4x3(ecc. slow motion)