Power clean triples for 10 rounds. One set every 90 seconds.

5 x 1 squat snatches

*all the sets with 85-90% from 1rm. Focus is on making good heavy reps - not PR attempts nor fails.

3 kertaa deadlift, 65-70% DL maks.

10 - 10 - 10

Lepää n. 2-3 min.

2 Kierrosta, 2 min work/ 1 min rest. Vaihda A, B & C:n välillä:

A: 10/8 cal row + 5 push-ups
B: 5 GTOH 70/50 + 5 laterl burpees over bar
C: 10 DL 70/50 + 5 kipping HSPU

Every 90 seconds x 10
3 power cleans
3 front squats
3 push jerks

*Same weight as last week!

5 x Max reps sets of strict pull up

Rest 3min between sets

Thruster 5 x 3

• first rep from the floor

Build up to a light, technical set of

Clean Pull + Power Clean + Split Jerk

11.6=12.5.=18.5

7min

3 thruster 45/30kg
3 rinta tankoon leuanveto
6 thruster
6 rinta tankoon leuanveto
9 thruster
…

Bent-over row 3x10