12min:
20m walking lunge
5 push up
20 air squat
5 plate floor press

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

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

superset, 4x
5/5 push up pos. KB pull through
5/5 plank pos. KB seesaw

slow eccentric chin up 8x1, 5-8sec down, optionally w. weight

Ring muscle up

E2MOM, 5 rounds
1-6 x Ring MU
10-15 wall ball

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

3 rounds for time

1000m run
3 rounds:
10 pushups
10 situps
10 squats
10 grund to overhead