5 rounds

12 DB reverse lunge
9 DB hang squat clean
6 DB stoh @2x22,5/15kg

(Target under 8min, time cap 12min)

For time:

00:00
3rounds
8 ttb
12 Db snatch @22,5/15kg
16 up & down
(Target under 5min Time cap 7min)

10:00
16 ttb
24 Db snatch
32 up&down
(Target under 4min Time cap 6min, Total max 16min)

Clean and Jerk
Build to a heavy single in 6-8 sets. Rest 2:30
- Option: Practice technique to build consistency and confidence.
- Any style of clean, but use split jerk today.

6 x alkavalla 2 minuutilla
1 raaka tempaus riipusta + 1 tempaus, rakenna mukavaan painoon

5 rounds for time:
20 bench press 60/35kg
120m farmers walk
36/30 cal erg

Find your RM of the day

1 x power snatch + 1 x hang power snatch + 2 x OHS

Front Squats 5x3 @80-87,5%

12 x 1min on / 1min off

A) 5 strict pull up + 10 push up

B) 10 jumping lunge + 10 kb swing 24/16kg

C) 10 abmat sit up + 5 burpee

Power Snatch

3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%

Drop´n Go.

Send off 2:00

E90s x9

3pos. clean above + below + floor