4 x 3min töitä/3min lepo

2 kierrosta
3 varpaat tankoon
6 yleisliike
9 boksihyppy

max cal pyörä loppuaika

Power Clean + Tng Push Jerk

8 x ( 1 + 3 ) @ building moderate

Go Every 2:00

Overhead Squat

6 x 3 @ 60 - 90% OF Snatch

Go Every 2:30

EMOM 12

Minute 1 : 5 Clean & Jerk
Minute 2 : 15 Wallball Shots
Minute 3 : 6 HSPU

Barbell : 80/60kg
Masters 45+ : 70/50kg

4 sets
5 Front Squats @75%+

12min alkavalla 2 minuutilla

1. 15 askelkyykky kpn kanssa + 15 kp tempaus
2. max cal laite

Tee käsipainon kanssa hyviä toistoja ja mene laitteella reippaasti

4x6 bench or floor press 78%

Shoulder Press

5 x 10 ( 8 - 12 )

Rest 2:00

Every 90 sec hang power snatch 3 reps x 6 sets @75%

3 rounds of 21 Bicep Curls:

1st 7 Reps:
For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps:
Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps:
Start at the bottom of the movement and complete a full range of movement all the way up.

You are not allowed to drop the weights between 7's. The 21's must be done unbroken!!!

Add weight between rounds.