Power clean and jerk

8 – 10 Sets Of 5 x ( 1+ 1 ) (TnG) @ 45+%1RM PC+J

– Rest as needed between rounds –

3 rounds:
run 5min
rest 3min

average pace is score

Alternate between Back Squat & One Arm DB Row

5 Back Squat
6+6 Dumbbell Row

5 Sets Both. Start every 2:00 ( Total 20 minutes )

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbbell Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

For time :

21-18-15-12-9-6-3
Box Step-Ups 24"/20"
Row or Bike Calories

TC 13

Clean & Jerk 2x2

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Tempaus lantio kakkosia 25kg saakka
Tempaus pp kakkosia 31kg saakka
Tempauksia 36kg saakka KYYKKYYN! 🥳
Taisi yks tai kaks lentää johonkin, muuten onnistunutta.

Rive pp+rive+työntö 1+1+1
25,30,35,40,44,45,49

Etukyykky 3x5
Lämpät kolmosina 45,55,60
62,62,62

Loppujumpassa 21-15-9
Punnerrus
Linkkarit
Superman

Enkkana 10 punnerrusta putkeen! 🥳

Shoulder Press 10-8-6-4 reps, then max reps @ 80%

Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 10 mins ( individual)
Even: Single arm DB thruster 8/8
Odd: Dumbell Slides 8/8