10 sets of
Clean Pull + Clean + Jerk @75%+
(12min time – Go every 60-90sec)

Five sets of threes, +80%, reset your grip after each rep, max 10s

15 min of HSPU technique

AMRAP 15

Team of 3 YGIG
5 Devils press (2 x 22,5/15kg)
5 Strict Chin up
5 Box over burpee (60/50cm)

2 - Position Squat Cleans ( Tall - High Hang )

7 - 10 Sets in 13 Minutes. Focus on speed under barbell

17min alkavalla minuutilla

1min thruster
1min raaka tempaus
1min yleisliike tangon yli
1min vauhtipunnerrus
1min laite
1min lepo

Laita tankoon paino jolla saat toistoja sujuvasti. Nyt on hyvä hetki harjoitella jouhevaa tangon käyttöä.

Metcon (reps)

AMRAP in 9 minutes of:
12/10 Calories row
8 Burpees over rower

Rest 2:00 minutes

AMRAP in 9 minutes of:
12/10 Calories bike erg
12 Weighted lunges(6+6) with DB’s in front rack
M: 20kg, N: 10kg DB’s

Front Squat 4x3 @85%+

Weightlifting - Strength (load)

Find your max power clean + front squat + squat clean of the day in 15 minutes
After this, 3 sets @ 80-90%

Accessory:

5 Rounds and easy pace of:
10 Prone shoulder dislocation with stick
3-5 skin the cats
15-30 seconds stretch on rings.

Rest 1-2 min between rounds.

Overhead Squat

3 x 2 @ 75 - 80% Go Every 2:30
...into
1 RM in 15 Minutes.