3 sets

1 clean + 1 front squat w/:03 descend + 1 clean
@75% of clean 1RM

Find your 1RM Clean & Jerk of the day

Week 1.
3x15 reps.
90-180sec rest between sets

Weighted chin-up 3x1

Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
RPE 7

1. Landmine snatch x 8 o/v
2. Vaihtoaskellus tasolle x 20 o/v
3. Russian get up x 8
4. Wall ball x 10
5. Ergo 22 cal
6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
7. Kylkitiputukset sivulankusta x 8 o/v
8. Tikkaat x 4

AMRAP 40min

A: 10min emom: 3x broad jumps
B: Bench press 3-3-3
C: Power clean 3-3-3-3-3
D: leg press 10-10-10-10
E: Strict pull ups 1xMax
F: Lat pull downs 2set

EMOM 15
45sec on, 15sec off
1. Echo bike, for cal
2. Double DB clean & jerk
3. Shuttle runs, 7.5m
4. Wall walks
5. Rest

12 min 4 rounds (emom)

1: 20 s bench press (db) + 20 s butterfly chest press (db)
2. 20 s ring row + 20 s ring row & hold 3 s
3. Optional ab crunch 40 s

For time
10 8 6 4 2
Ring mu
Alternating devil press 24kg
Dumbell box step up over 60cm

Bench press
- 4x3 + AMAP, last set 5 reps