8min alkavalla minuutilla

1. max tuplanaruhyppy
2. max katkeamaton sarja varpaat tankoon tiukkana, hidas liiketempo

Every 3 minutes
4 x 3 reps V1

-korotus viime viikkoiseen
-sama paino joka sarjaan

emom 4
high hang squat snatch x 2 reps@ 40-60%
rest minute 5 and 6
emom 4
hang squat snatch x 2 reps @ 50-70%
rest minute 11 and 12
every 1,5 min for 6 times (minutes 13-21)
Squat snatch x 2 reps @70-90%
total time is 21 minutes for this workout

deadlift + squat clean + front squat + split jerk
use 55-75% of 1 rm clean&jerk

Power Clean: 3-3-2-2-1-1-1. Rest 2:00

• Build to a 1RM.
• Option: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

4 rds for time

14(7/7) single arm db oh lunge
12 push-ups
10 T2B

TC:12 min

Front Squat. 5 x 3 @ 80% of Front Squat 1RM.

Rest 1-2mins between.

Alternate
1. 7 strict hspu
2. 7 strict pull ups

3 rounds for time

6 OHS (50/80kg)
300 m row
2 min rest

Clean + 3 Push jerks
-Clean has to be squat clean.
-Build up best possible weight in 15 minutes.