12min 30s töitä/30s lepoa

1. tuplanaruhyppy
2. askelkyykky kp eturäkissä

E90s x 9sets:
2 power clean + 2 front squat ( 70-77% of pc 1rm)

Every 3 mins x 4, rest 1 min

A.
300m run
15 air squat
ME devil´s press

B.
300m run
16 reverse lunge (with DB)
ME DB snatch

10'AMRAP
10 Alt. DB snatch

10 burpee over the DB
1 wall walk

Weighted chinup 4-3-2-1 reps

03.27
A:
Snatch pull + hang power snatch + ohs 5x1 @easy

B:
Halt power snatch + halt squat snatch
5x1 @moderate

C:
Tempo squat snatch 3x2 @heavy

Push press 4 RM, then max reps @ 90%

3 rounds:
10 ring row/pull up
10 V-up

3 rounds:
10+10 one arm KB push press
10 push up

Recovery week

Easy pace and skills practise 😊

1. Bike 40s
2. HS Hold 20-30s
3. Echo bike 40s
4. Kipping pull ups
5. Row 40s

3 Rounds For Time:
18 C2B
18 T2B

Time Cap: 12min