21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

Power Clean + Front Squat

7 x (1+3)

In seven sets find your maximum weight complex.

A)
Deadlift against a band: 8 x 3 @50%
- These are SPEED reps
- Not touch n go, reset tension on each rep.

B)
Wide Stance Box Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
"SPEAK TO A REPRESENTATIVE"

D)
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhale

A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 9

10 Push-Ups
15 Ring Row
20 Air Squats

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä telineestä

Otm 12
Kone
Seinäpallo
Burpee
Lepo
- laske toistot

Loppuvenyttelyt

Hang Power Clean + Shoulder Press

7 x (3+1)

In seven sets find your maximum weight complex.

SO 2:00

5 sets of Power Snatch
Set 1-2: 2 @70%
Set 3: 3 @80%
Set 4-5: 2 @85%
- Rest 2min btw sets
- NO TnG

Power snatch 4 reps

Post 5 heaviest successful sets.

RPE 7

30-45min work
60s. walk
60s. jogg
60s. run @80%