Strength
Every 1:30min x 10
- 1 squat clean
Find your 1RM for the day.

After that:
- 7 squat clean @ 70%
- 5 squat clean @ 80%
- 3 squat clean @ 85%
- 1 squat clean @ 90%
TC: 9min

After that:
- 4 x 4 front squat @ 90% of today’s squat clean max
New set every 2 min

Deadlift 4 RM

00:00-15:00 (You Go, I GO)
Complete with partner for time
100/80 machine cals
80 DU
60 up down
40 DB squat @2x22,5/15kg
20 T2b

15:00-25:00 (You Go, I GO)
Complete with partner for time
50 renegade row 2x22,5/15kg
40 syncro hang cl and jerk @22,5/15kg
30 DB push up
20 machine cals

25:00-30:00
Max machine cals - non working partner hanging from the bar

10 power clean
20 toes to bar
10 front squat
20 toes to bar
10 shoulder to overhead
20 toes to bar
10 thruster

yleinen sekä master 35kg/55kg

Elitessä keskimmäiset t2b tehdään barmuina, tanko 35kg/55kg

Helmikuu: YHTEISTYÖ

0-15min

For time:
Samalla tangolla parinkanssa
21-15-9
Partneri Deadlift 120kg
Sync Bar facing burbee

1min lepo

Amrap
1-2-3-4…
Partner deadlift 200kg
Sync burbee pull up

Eka osio 4:01
Toinen osio 90 toistoa

2 minutes rest between sets

Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Gobletkyykky
Mave
Kulmasoutu
Pystypunnerrus
Takakyykky
Penkkipunnerrus
Vatsarutistus

♠️burbee
♥️ bike erg cal
♣️ wall ball 14"
♦️abmat sit up

3x1@100+% pal 2min