Strenght
Perform set every 1 minute 30sec
OHS 5x1 @85-90% of 1 rm.

30 overhead squats for time

RX 80/55 kg

Scale to 70 % of your 1 RM

TC 7 min

If you have to scale due to mobility:

30 broomstick OHS between the squat racks
Every time you have to rest, you have to do 1 min underhand grip hang.

Run 400m,
10 Power Snatch (60/40kg),
Run 400m
8 Power Snatch,
Run 400m
6 Power Snatch,
Run 400m
4 Power Snatch,
Run 400m
2 Power Snatch

Lisäpainoleukoja 3x5
Voit käyttää joko myötä tai vastaotetta. Jos vedät kuminauhalla skaalaa vedot mahdollisimman raskaiksi!
GO heavy!!!

For Quality 4-7 rounds:
10m Front Rack Walking Lunge
5-10 Pull-Up (strict)

4 rds
10 reps Jerk grip floor press V1
*after each set do 2 legless climbs
rest 1 min

EMOM for 12 minutes:

2 Power cleans, moderate weight.

Split Jerk (from rack)

9 x 2 @ 60% -

SO 2:30

100 x käden ulkokierto kumpparilla / käsi
100 x käden sisäkierto kumpparilla / käsi

Turkish Get Up
4 x 3 reps/side

-keskiraskas paino

Rest 90 sec between rounds