100-75-50
DU
21-15-9
dbl DB clean 12,5kg
V-ups
(10min cap)

A: Box jumps x30 you go I go
B: Bench press 3-3-3+
C: WPU 3x5
D: Incline db bench press 4set
E: Leg extensions 2set
F: Back extension 2set

Every 90 sec for 15 mins
1. 8 back squats 65% -> 60kg
2. 30sec low plank + 20sec low to high plann

AMRAP 6
2-4-6…
Hang snatches 30kg
Jumping lungees each leg so 4-8-12 etc.
T2B

Rest 2 min

Repeat in reverse for time (6min cap)

A: Clean 3x3-2x2-3x1
B: Deadlift 5rm
C: strict pull ups 1xMax + 2x8 lat pull downs
D: DB biceps curls 1xMax

Power clean 4x4 reps

For time with a partner

30 devil press@22,5/15 kg
60 box jump overs@60/50 cm
90 wall balls@9/6 kg
120 calories row
90 wall balls
60 box jump overs
30 devil press

Time cap: 32 mins

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch

Midline

4x
5 Strict TTB
+
15 GHD Sit Ups
Rest 2 mins between sets

LÄMMITTELY
Amrap 12
10 Lonkan kierrot
10 Lapapunnerrus
10+10 Rintarangan kierto
10 Lapsen lepoasento - punnerrus
10 Seinällä pystypunnerrus

VOIMA
LIIKEPARIT
3 kierrosta, 1min lepo sarjojen välissä

1.
40s./40s.
A)Lattiapenkki
B)Vipunostot sivulle

2.
40s./40s.
A)Maassa viparit sivulle
B)Pystypunnerrus

3.
30s./30s.
A)Dippi boksilla
B)Kyykky boksille (jarrutus alas-nopea ylös)