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10/1min 😬

Squat clean 3 RM

5x for time
10 HSPU (kippaamalla)
10 Pullup (kippaamalla)
10 Squat Clean 50kg

For Time

50 cal
1 min break
40 cal
1 min break
30 cal
1 min break
20
1 min break
10 cal

Reach 350/300 cal in row with a partner

Every 3 mins :
Partner A - Completes one round of “Cindy”
5 Pull up
10 push up
15 air squat

Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
12 Deadlift
9 Hang power clean
6 Push jerk

Start the Workout with Cindy and DT, then rowing!

Timecap : 40 mins

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

90 minutes @ HR Zone 1-2

You can use ergos as you like.

Front squat 2RM

Tempaus 2 stopilla
Tempaus 1 stopilla
Tempaus ykkösiä
30kg saakka

Rive 2 stopilla + työntö
Rive 1 stopilla + työntö
Rive + työntö
55kg saakka

Sumomavet x 3
104kg saakka

Plus core

Every 8 mins x 4 sets
20 KB snatch alt. @24/16kg
40 double under
20 KB goblet squat
40 box jump over 60/50cm
20 push up
40 m KB overhead carry (20m/arm)
Remaining time is rest!

Same KB weight for each movement!