bicep curls (barbell)3x10 AHAP

Front squat 4x4 pause 5s (05X0)

E3MOM / 2-3reps in tank

Rinnalleveto 1RM kyykkyyn tai raakana
rakenna maksimiin 15 minuutissa

RAMULA

Cash in:
100 DU

then: 5rounds:

9 power clean
15 box jump over
21/18 machine calories

Target: sub 16’ Time Cap 20’

Rxd: 60/40kg

EMOM x5

3 snatch balance

split jerk 8 x 2 e90sec

Pause front squat 2-2-2, 2sec pause in the bottom

6x2 back squat, work up to heavy

EMOM 14

4 Burpee
+
2 Hang Power Clean - 3 Front Squat - 4 Push Jerk

2 x 24/16kg KB

-@ 50% if previous week was clean
-@ 40% if NOT