6x every 90s, switch between A&B.

A: 5 TNG power clean + jerks
B: 4 tall cleans

50-80% todays max weight. Käytä samaa painoa.

5x

1 power clean + 1 front squat + 1 push press + 1 split jerk

Aloita tangosta, lisää tarpeeksi painoa, että pystyt aloittamaan bella complexin tekemisen.

5rds for time:

10 power snatches
10 alt. OH lunges
15 T2B.

RX´d: 40/30

15 min for quality:

10 kip swings
3 kipping pull-ups/kipping half pull-ups or 3 butterfly pull-ups/half butterfly pull-ups
10 hollow hold banded press down
5-10 kipping ring rows or 5-10 kipping pull-ups

3x

3 tall snatches

15-40kg

15 min for:

3x3 kip swings + 3 knees to elbows + 3 straight leg raises
15 banded pull downs for lat activation
15 archrocks
5-10 leg elevated ring rows

14 EMOM:

1. 10-15 abmat sit-ups
2. 1-2 rope climbs

15 min for DU skills:

20 fast jumps to 10kg plate
15+15 single leg calf extensions
3x unbroken sets: 5 single unders, 5 DU or 5x unbroken sets: 3 single unders, 1 DU
3x speed ladder

10 - 10 - 10 - 10 - 10

Front rack tempo squats - 2s down, 1s stop, explosive up,

Use double DB or KB or normally barbell. Easy weight

Timecap 12 min.

Every 2 min x 6:

3 squat cleans + 1 split jerk

Start from 50% of C&J max - build in weight