8 sets
Go every 90sec
Clean + 2 Front Squats + Jerk, start at about 65% and add.

EMOM x 40

1) 8-16cal echo
2) 8-16cal c2bike
3) 8-16cal ski
4) rest

3 x alkavalla 3 minuutilla

3 lattiapenkkipunnerrus @80-85%
10 kahvakuulaswingi silmien tasolle räjähtävästi

EMOM8

1 snatch @60-70% of 1RM

Huom! Sarjat nousevalla painolla. Voi tehdä esim. 2 sarjaa samalla ja sen jälkeen korottaa. Fokus tekniikassa!

1x max reps toes to bar

Rest 3min

Then 4 rounds
Set of toes to bar (40-50% of max. reps)
10 burpee box jump over 60/50

You go / I go full rounds with partner

E3M x 4

6 deadlift V.2-3 (2-1-X-1)

Huom! Huomio liikkeen tempo. 2s alas->1s pysäytys lattiassa säilyttäen "paineet".

AMRAP 15

50 double unders
5 squat clean 75/60kg

Hang Power Clean + Power Clean + Push Jerk

Find Following Complex RM in fifteen minutes.

(Don’t drob Bar btw. HPC&PC)

For time
30 c&j 60/42,5kg

as many reps as possible in 12 minutes, with partner

36 step over box 24/20", with kettlebells
44 kb deadlift
30 russian twist with medball 9/6kg

split reps. as desired