15-12-9
DB thrusters 2x22.5/15
T2B

TC 6 Mins

Partner WOD

20 Clusters 60/40kg (Green - devilspress)
20 Partner Situps
20 Partner Pushups
220/180 Cal. On a machine
20 Partner Pushups
20 Partner Situps
20 Clusters 60/40kg (Green - devilspress)

Rope Climb Technique

Front Squat
Build to a heavy 2 in 6-7 sets.
- sets should look like 4-3-2-2-2-2..
- Next week we'll test this for a 1RM
- Option: 5 x 5, moderate weight / technique practice

Every 90s x 6

1 Hi-hang clean + 1 Hang clean + 1 split jerk

Otm x 10
4 pull up

Push Press + Push Jerk
4 x 2+1, every 90s.

• 2 Push Press + 1 Push Jerk each set.
• Little bit heavier again if possible.
• Last week of this set

3 kierrosta
30s kuollut koppakuoriainen
15 hyvää huomenta kuminauhalla

Pause front squat
8x2r @ 70%
3s. at the bottom of the squat.
Go every 75s.

30s. On, 15s. Off
3 Rounds for reps
-Plank
-Plank walks
-Plank tuck jumps
-Side plank rolls
-Russian twists
-Leg lifts over the dumbbell/kettlebell