Every 3 mins x6

10 hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

A. Warm Up

B. Stength :
4sets
1min amrap pull ups
1min rest
1min stationary dips
1min rest
1min hollow hold
1min rest

C. 4mins amrap of HSPU

D. FOR TIME :
1000m row
60 chest to bar pull ups
30 hspu ( adv. Strict)

E. 3x
25 GHD Sit ups
25secs hollow hold
1min hs hold against the wall

Alkulämmittely leikkiä ja mobility

Kuperkeikka ja kärrynpyöriä

5×20/10
Kuperkeikka
Vene
Banaani
Roikunta
Burpee

Loppuvenyttelyt

4 rounds:
8-10 One arm DB press
30s. plank
8-10 One arm DB row
10 V-up/ tuck crunch
-rest 1-2 min between rounds-

Monday

Front Squat 3x15 reps (take the barbell from ground)

3x 10

Work up to a 10 RM in 3 sets

10/7 Sandback Clean
60m Sled push (+60/30kg)

Bench press 4 RM, then 3x4 @ 90%