For Time
9 6 3
Burpees box jump over 75cm
Ring mu

For time
4 km airbike
150 du
10 round di Cindy
Cindy=5 pull up 10 push up 15 squat

Emom 30
1. 12 x ohs (40/25 kg)
2. 3 x clean (90/60 kg)
3. Rest

Find first 5rm
Then do 3x3 with the same weights

Amrap 4
10 burbee
5 sit up

Climb to heavy weight in 3 working sets
3x10 Back squat tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
Rest 2-3min bwn sets

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 35 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x75-80 % / "1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

B. Clean pulls with 2 s. pause below the knee
3x3x95-100% of your clean 1 RM
- 90 s. Rest between sets
- 70 kg

B. Split jerk > push jerk
4x3
"1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

3.Conditioning
Barbell cycling efficiency
AMRAP10 for quality:
8 Power snatch 45/30 kg > 25 kg
8 Bar facing burpees
Reps: 6 rounds + 4 snatch

4.Core and shoulder health
- Not done

EMOM 4:
1 snatch pull
1 paused squat snatch
1 snatch balance

• pause 2sec polven alla: eli nostat rauhassa maasta polven alle, pause ja jatkat vetoa
• kevyet tekniset painot, keskity hyvään käsien kääntöön ja ponnistus jaloista loppuun asti
• snatch balance kyykkyyn

For time
42 pull up
21 power snatch 40kg
30 ctb
15 ohs
18 ring mu
9 squat snatch

Rest day