Alternate through the following
1. Row 15/12 Cal
2. 10m handstand walk
3. 15 sec L-sit hold

EMOM 8

Hang power clean + TnG power clean@AHAP

EMOM 5
3 Touch and Go Power Cleans + 3 Jerks, start medium and add weights if feeling good

• Without rest

(2) EMOM 5
2 Touch and Go Power Clean & Jerk, countinue and add.

HS hold:

-free hs hold parallettes
-free hs hold
-seinää vasten
-sivuttain seinää vasten
-levyt käsien tukena
-kaverin kanssa spotaten

Kerää 5 settiä +2-3 sekkaa/ sarja viime viikkoiseen lisää.

4 E2MOM

5 Squat Snatch TNG 60/42,5kg
40 du´s

Barbell Complex

6 sets: Squat Clean + Front Squat + Hang Squat Clean + Front Squat, AHAFA
Rest as needed. Scale if needed.

3-5 rounds
2+2 of KB tgu
5+5 of 1 arm kb hang snatch
10 goblet squats
rest 1-2 min and repeat

3-4 rounds total
Roll to candle stick x 3-6 reps
1 arm ring row x 5+5
box jump overs x 6-12
rest as needed bwn rounds

Back squat
6-4-2
6-4-2

3rds
Barbell bent over row supinated grip 12 reps
Banded face pull with stick 12 reps (tempo)
Weighted plank hold 30 sec

-Lankkuun lisää painoa viime viikosta.