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

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

3-5 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

For 25min

1 x power clean + 2 x front squat + 1 x jerk

1) 40s Strict chin-ups UB

2) 5 KB/DB Press Alt. 24/16kg

3) Rest

Score total chin-ups!

Clean up to a heavy single + 3 x 1 @ h1 -10%