10 c 5 x 60%

Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

Front squat 2x7

Single-arm KB Skill Medley

10 – 8 – 6 – 4

Dual KB hang clean & shoulder to overhead
Steps/side Single arm KB overhead walking lunge
Dual KB hang snatch
Steps/side single arm KB overhead squat

Rest as needed between movements/rounds

KB weight(s). Pick a weight for each movement that allows you to move well; you can go heavier each round as the reps go down.

2x3x52
2x2x58
2x2x62

Double tabata

A) Bicycle hold + leg raise R
B) Bicycle hold +leg raise L

Rest 1min

A) Dead bug
B) Plank

TTB
DIPIT
PULL UP
Maksimi ylläpidettävä toistomäärä

12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#
Barbell starts from the ground. Goal: complete 5 rounds.

Part A).
Skill Primer
Hang Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Hang Snatch & Snatch Balance
(8 sets x 2+2 / 55%-70%)

Back Squat
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM