6 sets
Power Clean + Hang squat clean + 2 Split jerks

@72,5-77,5% 1 RM C&J

Rest 90 sec between

Seated pike leg lifts

3 x 20-25 reps
rest 60 sec

For time:
18 (9/9) Dumbbell Squat Snatches, 20/15 kg
7/5 Ring /Bar Muscle Ups

14 (7/7) Dumbbell Squat Snatches, 20/15 kg
5/3 Ring /Bar Muscle Ups

10 (5/5) Dumbbell Squat Snatches, 20/15 kg
3/1 Ring / Bar Muscle Ups

L2: tekee Muscle uppeja ja 25kg/15kg
L1: 18 C2B, 14 C2B, 10 C2B

Timecap 10 minutes

On the minute:
5 burpees
Max reps thrusters 60/40kg
Niin kauan kunnes
100 thrusteria täynnä

Time Gap: 20min

8 kierrosta

3 rinnalleveto + työntö 84/58kg tai noin 70% @1RM
3 rinta tankoon leuanveto

Sumo deadlift high-pulls

3-3-3-3-3@heavy, quality first

split jerk from the rack 3-5 x 5. All the working sets are those above 75 %. The heavier you go the less sets you do.

Snatch 1 rep EMOM 20
@70 %

-squat snatch
-beginners 3 reps power snatch

4 rds for time with quality
9 Power snatches 35/25kg
9 lateral burpees over the barbell
rest 30 sec

TC:10 min

4 rds
Chest to ring pull ups 5 reps 2 sec pause at top
rest 30 sec
KB march 20 reps + 20 m single arm KB farmers carry / side
rest 1 min

-muokkaukset tähän, barbell row pausella ylhäällä tai sitten todella haastava Ring row.