3x20-30s. KB bottom of the OHS hold

Penkki 2x90%
Kyykky 4x4x70%
Penkki 2x90%
Leuanveto 5x5-15 (eri otteilla)

E2MOM x8
Squat Snatch
4-4-3-3-3-2-2-2
55-80% 1 RM
-> Aloitus 55% ja nostot jokaiselle sarjalle jos mahdollista

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
WRK 6:00 REST 3:00 WRK 6:00
5 push ups
10 gob squats
20 db hopover

Finisher
50 round the world
1:00 samson stretch

10-8-6-4-2
Strict Ring pullups
Strict T2R

2-4-6-8-10
Strict T2R
Strict Ring pullups

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

LUNEDI

A.
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 rnd
25 DB Deadlift 22,5-20/15-10kg
25 DB Hang Clean
25 DB Push Press
Row 500m
5' rest

B.
Ogni 2' per 10' (5 set):
3 Squat Clean + 1 Jerk

Set 1-3 = 1 rep @ 70% of 1RM Clean & Jerk
Set 4-5 = 1 rep @ 75% di 1RM Clean & Jerk

C.
Ogni 2', per 12' (6 set):
Front Squat

Set 1-2 = 3 rep @ 75%
Set 3-4 = 3 rep @ 80%
Set 5-6 = 2 rep @ 85%

D.
Ogni minuto per 21' (7 set)
1': 8-10 Burpee Deadlift (

)
2': 15/10 Calorie Assault Bike
3': 45" DU/SU

E.
HEAVY CINDY

10 RND For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerk (60-50KG/40-35KG)
5 Pull-Ups
10 Push-Ups
15 Air Squats
OGNI RND DI C&J ESEGUIRE 1 RND DI CINDY

Ylöstyöntö, 6x3

Partner workout, for time:
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg

• Running is done syncro. Deadlifts can be divided anyway you want.