A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean

Lepoja

Weighted Strict Pull-up 10-10-6-6-10-10, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip -----, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last 2 sets of 10 are also a max weight set, but you will of course have drop the weight down.

Once you're thoroughly warm, you should push hard with the max sets. Try to stick to the rep schemes but don't worry if you misjudge the weight and get them a little wrong. For example, if you get to 10 reps on your last set and there's still more in the tank, going to 11 or 12 is OK. Equally, if you go a little to heavy, going down to 9 or 8 reps is also OK.

Voimatempaus + vauhtipunnerrusniskan takaa 5 x 3 + 3

Aikaa vastaan. For time.
100x Thruster 30/40kg

For time

5 rounds

25 airsquats
10 hanging knee raises

Monday

Hupsut piti korvata pressillä ja pistoolikyykyt yhellä jalalla alas ja kahella ylös.

EMOM12
1 Power clean + 1 Hang power clean + 1 Hang squat clean
- Start with empty barbell and build to heavy.