High Hang Squat Clean + Hang Squat Clean ( Under Knee ) + Jerk

12 x ( 1 + 1 + 1 )

rounds 1 - 3 @ 50%
rounds 4 - 6 @ 55 - 60%
rounds 7 - 9 @ 65%
rounds 10 - 12 @ 70 - 75%

SO 2:00

Raaka rinnalleveto 5 x 2 alkavalla 90s, jätä 1 toisto varaa

25 minutes

8 Strict Leg Raise, 2 sec pause on top
5 Clean Sots Press, 3 sec hold on OH
0:30 + 0:30 Side Plank
8 Double DB Row

Rest as needed btw movements. 4-6 rounds.

EMOM x 15, hang squat clean
5min x 3
5min x 2
5min x 1

3x10
3x8
8 RPE
30 secs rest. 3010 tempo

Band attached rig just above head high pull to neck with elbows flared out at 90 degrees.

Hang squat snatch

EMOM x 15
5min x 3
5min x 2
5min x 1

12min

10-15 varpaat tankoon
30-50 tuplanaruhyppy
15 rinnalleveto kyykkyyn 43/30kg

AMRAP14 with partner

Kb front rack carry for distance (pick weight), YGIG!

• every time you switch places both do 7 burpees at the same time

EMOM 6

2 Split press + 3 Split Push Press

• light weight

For time:

70 Hang Kettlebell Snatch 24/16kg
80 Wallball 20/14p

Timecap 13 min.