Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

Partner Workout
With a partner, complete 5 rounds each for time of
- 5 power cleans
- 10 bar-facing burpees
♀ 155 lb ♂ 225 lb
*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

A: Bench Press 5rm
B: Strict pull ups 3set
C: Seated Shoulder press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3set
F: Db biceps curls dropset x3
G: DB Shoulder flys dropset x3

front squat

4x
2 pause front squat + 3 front squat
- napsu lisää viime kerrasta

2 toiston maksimi sumo dead lift

Back squat 3x5, 1x8

10 -8-6-4-2

For time

• 10-9-8-7-6-5-4-3-2-1
• Left-arm kettlebell snatches
• Right-arm kettlebell snatches
• 1-2-3-4-5-6-7-8-9-10
• Burpee box jump-overs

♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box

Chin up
Deadlift sadiv 12 min
1x 4 75 kg
5x 3 80 kg
5x 3 85 kg

15min aikaa:
3 RM Thruster, ensimmäinen nosto lattiasta, telineiden käyttö ei sallittua!

1 bear complex
5 hang clean
6 Dball clean
1 bear complex
5 push press
10 db snatch
5 kierrosta