Emom 30 @ steady, repeatable pace
30-45 sec work / min
1. Ässbike
2. Bear complex( extra light)
3. Crossoverss
4. Abmat sit up
5. C2b
6. Push ups

Block Jerk

2 x 2 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

6x6 reverse on rings

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. AKK - kosketus nilkkaan
2. Tuulimylly
3. Ristiaskel taakse - sivuketjun venytys
4. Eteentaivutus käsien viennillä

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus

EMOM 9
40s. sivukyykky
40s. rengassoutu
30s. heilautus

3 Sets: (18 min)
- Max. UB TNG Clean & jerks @65%

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• vähä viimeviikosta lisää voi laittaa

For time
120 DU
40 DB snatch
20
10 Wall walk
20
40 DB smatch
120 DU

6-6-4-4

For time :

15-12-9
Thruster 60/42,5kg
Bar Facing Burpees

Rest 2 minutes

9-6-3
Snatch 60/42,5kg
Strict HSPU

Rest 2 minutes

21-15-9
Power Clean 60/42,5kg
Pull-Ups

Target <- 12:00 CAP 16:00