Back squat

3 rounds of:
1 minute air squats
1 minute burpees
1 minute sit ups
1 minute push ups
1 minute jumping jacks
1 minute rest

A. For time:
100 Pull-Ups
100 American Swing@24/16
100 DU's
100 OHS@40/30

3 x max reps tiukka leuanveto

3 x max max aika ring support hold top

3 x max aika ring support hold bottom (jalat voi olla tai lattialla kevyesti)

Jos on selvästi aikaa, 3 x max käsilläseisontapito seinällä

3 rounds for quality and speed
3 Power cleans 70% of 1RM
5 squat jumps with barbell 20kg/15kg
8 donkey kicks
10 cal air bike

9'AMRAP
10 KB sumo DL high pull @20/12kg
10 russian twist
10 alternating jumping lunges

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight pal 2min

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CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight pal 2min

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SPLIT JERK *rack
5x3@up to moderate weight pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull full foot
3-4[2+1]@+5kg today best jerk pal 2min

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

2x4 Clean pull 100-110%
2x3 Power clean (tng) 75-80%
2x4 Squat clean (drop and go) 70-78%
2x (Clean pull+squat clean) 80-90%