4 x 2 @ 73-77% of jerk 1RM

1 x Power Clean + 1 x Hang Squat Clean
4 x 1 at a moderate weight or 80% of 1RM Clean. Rest 2:00
- Build from last week.

Build to one rep max

AMRAP 10

10 Burpees
7 + 7 One Arm DB Push Press
20 Russian Twist
14 Squat w/ DB

2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min

For time:
1000m row
50 burpee box jumps
50 TTB (sub leg raises)
800m run

• if more than 3 people then have half of them do the run first and the other half do the row first

Row 5k
3min rest
Ski 5k

3 kierrosta for quality

3 negatiivista rengasdippiä
10 goblet squat
20 vapaavalintaista suoraa vatsaa
20 vapaavalintaista vinoa vatsaa

3 sets of 4 drop snatches

Hauiskääntö levytangolla 5 x 10