A: Back squat 5-5-5+
B: Clean high hang pull 2-2-2-2-2
C: Chest press 4set
D: strict pull ups 4set

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

Pause squat 3/40s” + 3
Klusteri

Front squat 3/40s” + 3
Klusteri

Snatch pull

3 x 3 @ add 2-5kg to last week

7x every 90s.
3 pos. snatch
- High hang -> top of the knee -> floor
- tng
- add weight to last week 1-3kg per set

A,
Pause Back Squat 4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause at the bottom of each rep.

B,
For time:
Row, 1000 m
75 Power Snatches @34/25kg
50 Toes-to-bars

Goal: Sub 12 min

C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs

3 x 3/3

Joka alkava 2min x 6
10-12 Askellus boksille
6 1-Käden devils press vuorokäsin

For time

10,9,8..1 Thruster 60/45kg
1,2,3..10 Bar muscle-up

TC.20min