8min amrap

KB Swing 10 32/24kg
OHS 10 50/30kg
Pushups 10
Box Jump 10

Push press
6-4-2-6-4-2
@80-85-90-82,5-87,5-92,5 %

*ensi viikolla testataan 1RM

Squat Clean 2 RM

1 x Split Jerk on Back + 4 Back Squats

Working 17 minutes. Focus on fast hip drive on Jerk

15-20 mins working on HSW technique

3 Rounds / 18 Minutes :

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
3/ side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
1, ½ or ¼ rotation (each way) of Box pike handstand steps

Chinese Dumbbell Row

3 x 5
3 x 3

Go Every 2:30

EMOM 10
A. 3 Front Squat
B. 10 Heavy Russian KBS

4 rounds
12 push-up
12 double KB deadlift 2x32/24

You go / I go (full rounds)

The CLEAN: 1 R

Barbell starts on the ground and you catch it in a deep squat. Extend all the way up to finish the movement.
Remember! Fast elbows, pull yourself under the barbell.

Go only as heavy as form allows.

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Post five heaviest successfull singles.

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If you are unable to catch the barbell in a full squat, that movement is called a Power Clean. Post results here: https://goo.gl/TRqKkz

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Movement video for the CLEAN: