5 x 2 x clean, go as heavy as your good technique allows

1:30-3:00

Strenght

Build up a 1RM Front Squat
then
5x5 front squat@60% 1 RM

Emom 42’
14 x alt russian swing
15 x KB sumo squat jump
7-7 x push press
10 x goblet squat
6-6 x snatch
20 x sit-up

AMRAP 10
10 wb
10 pull ups
10 HSPU

rest 5 min

AMRAP 10
10 cal row
10 cal ski
100 du´s

leppooo

1A: in partners spend 10 mins working on snatch balance

1B: 30 min Amrap of:-
D-ball or D-bell DT(you choose!)
*partner 1 performs DT then runs 200m , as soon as partner 1 starts the run partner 2 starts DT keep going for 30 mins score is completed rounds of DT.
DBell@22.5/15
Dball@30/20

3 RFT:
27 cal Row
21 Box jumps
15 Abmat SU
9 HSPU

Keksitään 5 erilaista burpee variaatiota.

Sen jälkeen tehdään 3 kierrosta 3 jokaista burpeeta.

Deadlift 5 RM