Pause Back squat (2s)
4x6 v1

For time:

30 DL @70kg/50kg
30 burbee over bar

(Target under 3min)

5 x 2min töitä, 2 min lepo

10/7 cal echo
10 yleisliike tangon yli
max toistot cluster 43/30kg

AMRAP 5:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

Extra:
Bird Dog Row: 3 x 6-8 each. Rest 60s

In 20min find 1RM jerk single
- use the same technique (push/ split jerk) as you do in your clean and jerks

3 rounds for time
28-21-14m walking lunges 2x22,5/15
14m broad jumps (7+7m)

3 Rounds For time :

10 Bar Over Burpees
200m Run
5 Clean & Jerks 70/50kg

TC 10

Split Jerks ( From Rack )

3 x 3, same weight across
3 x 2, same weight across
2 x 1, same weight across
2 x 1, same weight across

Go Every 2:00

Deadlift
6-5-4-3 reps @75%++

14min parin kanssa

Pari A
15 lattiapenkkipunnerrus
15 bulgarialainen kyykky

2 x kp

Pari B
Max cal laite

Vaihto penkin ja kyykkyjen jälkeen