A: Back squat 5rm
B: Power clean 2-2-2-2-2
C: Leg extensions 3set

• No Coach
• Make it @ Muscle Beach
• No equipments needed
• Enjoy 🌞😎

20-18-16-14-12-10-8-6-4-2
Squat Jumps
Push-Ups

3min REST

20-18-16-14-12-10-8-6-4-2
Reverse Lunge (L+R=1)
Burpees
V-Ups

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

4x 8+8 @kohtalainen

4x2 @75-85%

4x3 @70-80%

4x 2+2 @ 50-60%

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi