Every 2 minutes x 10
3 power cleans
3 front squats
3 push jerks

*If you did this last week and got more than 10 rounds - add weight for this one. If you got less than 10 rounds - you can use the same weight or add only kilo or two.

Dumbell row

• 3 x 8 heavy dumbell row

Tempaus tekniikka

3 kierrosta kepillä

5 korkeaveto riipusta
5 voimatempaus riipusta
5 punnerrus niskantakaa
5 valakyykky
5 punnerrus niskantakaa kyykyssä

For Load:
3 - 3 - 3 - 3 - 3 - 3 - 3
Back Squat
- Lift every 4:00-5:00

5 sets of 8 reps

3 x Power Clean
@80% of 1RM

For 15 minutes

• hi-hang clean doubles

5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments

3 Rounds
60 sec Hollow Hold
60 sec Arch Hold
60 sec Side Plank L
60 sec Side Plank R
30 sec / side bend w/KB 24/16kg
1min REST

3-5 rounds of

• 1-3 weighted pull up or bar mu
• 3-5 strict pull up or kipping c2b

• 5-7 kipping pull up

• try to do all the sets continuously and unbroken

• rest as needed between rounds