E90s x26
a) up & down
b) sit up + air squat
c) double db dl + double db stoh
d) box get up

Deck of cards with two suits.

Hang snatch high pull
4 x 3 @ 90% of max snatch

Paused snatch & paused overhead squat (2 sec pause in bottom of both)

1 @ 55% of max snatch
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%

Push jerk from the rack
3 @ 60% of max jerk
2 x 3 @ 65%
2 x 3 @ 70%

2 x 7 - barbell good mornings
2 x 7 - (each leg) barbell lunge

A: 10min emom 3x squat jumps
B1: SL elevated calfe raises 3x15/ben
B2: Reverse nordic curls 3x8
B3: Iso Copenhagen Adductor exercise 3x20sec/ben

3 rounds for time:

Legless rope climb
sprint run

tc 4min

-rest 1min-

MAX distance handstand walk

tc 2min

AMRAP 15

5 Box Jumps 24"/20"
8 Kettlebell Swing 24/16kg
3 Deadlift 100/70kg

4 sets:
4 Deadlifts
- By feel

10 MIN

• 1/2/3/4/5... DL (2x24kg KB)
• 1/2/3/4/5... Thrusters (2x24kg KB)
• 1/2/3/4/5... Burpees

Run 5k

LÄMMITTELY
Hartirenkaan lihasten lämmittely ja aktivointi
10min
Hartiarenkaan liikkuvuus
10min
Hartiarengas 🩶 core
10min

VOIMA
Vuorotellen: 3x8-10 toistoa
A) Sumo mave kk
B) Lattiapunnerrus tangolla

Vuorotellen: 3x12-15 toistoa
A) Lantionnosto lp
B) Pull over kp

Build your Clean & Jerk
E1,5MOM’15
Clean & Jerk

Straight in to
EMOM’15
Clean & 3 Jerk