5 C&J (60% of 1RM C&J)
12 KB snatches (1,5/1 p), 6 left & 6 right

For time

• Hietsu run

Start from the box and finish at the box

Focus on technique, do lot of sets.

Front squat

3 - 3 - 3 - 3

90% max, lepää 3-4 min.

5x4 AHAP
Keep good form.

4 settiä Back squat:

4 - 4 - 4 -4

70-80% BS maksimista. Lepää 3 min.

Takakyykky 3x10

samalla painolla
tauot 2-3 min.

EMOM10
0-5min: 2 Power Clean & Push Jerk
5-10min 1 Power Clean & Push Jerk
* Start around 50% C&J 1RM & Build Up to heavy

"Grettel"
10 rounds for time of:
3 Clean & Jerk 60/45kg
3 bar over burpee

(Time cap 8min)

RX
For time:
21 deadlifts, 102 / 70 kg.
21 handstand push-ups
15 deadlifts, 102 / 70 kg.
15 handstand push-ups
9 deadlifts, 102/ 70 kg.
9 handstand push-ups
21 deadlifts, 143 / 93 kg.
15 m. handstand walk
15 deadlifts, 143 / 93 kg.
15 m. handstand walk
9 deadlifts, 143 / 93 kg.
15 m. handstand walk

Time cap: 9 min

———————

SCALED
For time:
21 deadlifts, 61 / 43 kg.
21 hand-release push-ups
15 deadlifts, 61 / 43 kg.
15 hand-release push-ups
9 deadlifts, 61 / 43 kg.
9 hand-release push-ups
21 deadlifts, 83 / 61 kg.
15 m. bear crawl
15 deadlifts, 83 / 61 kg.
15 m. bear crawl
9 deadlifts, 83 / 61 kg.
15 m. bear crawl

Time cap: 9 min

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 50% of max BS