• 3min.: Bike/Row/Run

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Press
  6 Ring row

• 2 rds:
  3 Clean pull
  3-position squat clean
  3 Split jerk

• Mobility...

• Clean & jerk:
  3x 40%
  2x 50%
  1x 60%

A: HSPU 4x3 20sec rest between every rep, 2min rest between every set
B: Bench press 4x20@50%

Kahvakuula 12-20kg

EMOM 12-16
1. American swing x 15
2. Goblet squat x 15
3. Power Clean x 6 molemmilla käsillä
4. Squat Clean x 5 molemmilla käsillä
2-3min lepo
E3MOM x 5-7
Etuheilautus vuorokäsin x 15
Power clean x 5 (ensin toinen käsi kaikki 3 ja sitten toinen)
Power snatch x 5
Windmill x 5

AMRAP13:

15 DU / 45 SU
10 WALLBALLS
100M RUN
1 MIN REST

POST RESULT: ROUNDS

4 X MAX REPS PULL-UPS RING ROW

4 X MAX REPS PUSH-UPS

4x max reps push ups

4x max reps pull ups /ring row

4x6 shoulder press in split position

8min emom:
7cal ab + db snatch 4-8
10 x wb + leuka/mu 1-3
3min lepo
8min emom:
7cal ab + 45s asti db snatch
12 x wb + 45s asti leukoja
3min lepo
4min amrap:
12cal ab
12 x c2b
3min lepo
4min amrap:
4-8-12-16
Wb
Db snatch

Tulos on kahden amrapin yhteis tulos toistoissa

15 min of frontsquats and 6 rep/set.
Start with 40/60kg and add 5-10kg/set.

Do as many sets you can