Box step up x 5
Push up Hand release x 6-8
OHS single arm x 5
V-up x 10
Bike ergo 10kcal

Pendlay Row 5x8 (noin 40-50%, räjähtäviä)

Suorinjaloin mave lattiasta 5x5 (kevyt/noin 50-60%)
-LANTIO!!!

Sivutaivutukset 5x20 / puoli

Band-pull-aparts 4x15
-2s stoppi rintaan

3x4 @ 57.5 + max @ 52.5, 10 reps

1.)Low hang Power snatch A.1) 3×3 A.2) 2×2
2.) Behind the neck power jerk B.1) 4×3 B.2) 2×2
3.) Back squat 4×3 pause@atg
4.) Halting snatch deadlift @below knee 4×3
5.) Press 4×4

50 cal Air Assault Bike For Time
Timecap 03:00 min

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

RCVR(30)
walk, hog, bike, stretch or rest

Finisher
1:00 plank
1:00 butterfly stretch

Clean and jerk 4x1 80-95 %

70-80%

4 rounds for quality:

12+12 split stance romanian deadlifts with dumbbells
15 hip thrusts with kettlebell
8 GHD leg raises + 10 sec. hold at the top

A: Bench press 10x3 last set amrap rpe 7-8
B: Front squat 3x3