8min alkavalla minuutilla yksi katkeamaton sarja

1. max toistot käsilläseisontapunnerrus
2. max toistot varpaat tankoon

6 rounds, E3MOM: Squat Clean + Hang Squat Clean (above the knee) + Push Jerk + Split Jerk + 10-20 C2B.

Go AHAFA (as heavy as form allows). Start new round every 3rd minute. Try to do unbroken sets of C2B pull-ups.

Scale if needed.

Strength (load)

Back squat, 5 sets of 6
Lift every 3:00 min
RPE 8,5-9.

For time:
15-12-9
squat clean 60/40kg
burbee over bar

(Target under 8min)

3 rounds, 3min ON, 1min OFF

1) c2 bike
2) row
3) ski
4) echo

1round easy pace
2round moderate
3round fast

Päivän maksimi rinnalleveto. Kyykkyyn tai raakana. Kerro miten meni.

12min alkavalla minuutilla
1. 5-10 leuanveto/rinta tankoon tiukkana
2. 20-30s kupera kivi
3. 10-20 etunojapunnerrus
4. 20-30s sammakkopumppaus lisäpainon kanssa

Build to heavy single in 15 minutes
You should prepare for snatch and cleans by counting reps down from 3-3-2-2
and then start to do singles.
Good starting weight is about 40% of 1rm

Every 2,5 min for 12,5 minutes
3 squat cleans, using 50-70% of 1rm, should be moderate heavy weights.

1a) Close Grip Floor Press: 3RM.
Rest 2:00
- Take 5-6 sets and build to a 3RM.
- Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart:
- In between sets perform 10-15 Slow and Controlled Banded Pullaparts.