• 1-1-1-1-1-1 of:
BB Squat Snatch
70-75% 1RM

EMOM 8

2 x Rinnalleveto 73%

Työntöveto (2 sek stoppi 5cm irti lattiasta)

5x2x85%, 5x3x90%

Etukyykky 5x5x68%

3 x 10+10 Boksille askellus KB/DB
3 x 15 Lisäpaino istumaan nousu

Eilinen/Lepo

-saksessa vuorotellen vasen/oikea edessä

Kyykky 3x5x70%, 8x65%
Bulgarian Split Squat 4x6-12 / jalka
Vatsat seisoen kumpparilla 5x10-20

"Fran"

21-15-9

Thruster
Leuanveto

• 5 x 5 (70%)
• 3 x 3 (75%)
• 2 x 1 (80%)

Part 1

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

• directly into part 2 -

Part 2

12 Minutes:
Build to a Heavy Power Clean

• directly into part 2 -

Part 3

For Time:
50' Back Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Front Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Overhead Walking Lunge (135/95)
9 ring Muscle-ups

Eilinen

For time
50 DL
50 jump over bar
50 hang power clean
50 jump over bar
50 front squat
50 jump over bar
50 STOH

50/35 kg
TC: 25 min