3-4 rounds for quality: (15min)
6-8 barbell hip thrust/glute bridge V.1-2 (2-0-X-1)
12 db plank pull trough
10-12 goblet cyclist squat V.1-2 (3-0-X-0)

Liikkeet laatua vastaan, pidä noin 30-40s lepo liikkeiden välissä. Huomio liikkeiden tempot.

4x4 Hang Power Clean (Heavy)

Work up to 5x3 reps @ 60-70%. Maintain technique and speed!

EMOM x 12
1) 5-10 strict pull up
2) 6+6 Db press
3) rest

4x6
Rest 2min...

E1.30M x 10 (alt. a & b)

A) 3-5 chin up V.1-2
B) 6 seated kb press V.1-2

Raskaat, mutta tekniset sarjat. Huomio toistoreservi. Skaalaukset: pull up - banded - low bar

Deadlift every 3 minutes
4-3-3-3

-building up and last triple can be challenging, be smart. Full reset after each rep, no TNG.

27-21-15-9 reps for time:
Hang power cleans (30/42,5 kg)
Toes-to-bars

Scaled WOD
21-15-9 reps for time:
Hang power cleans
Hanging leg raises

for time: ISABEL
30 snatches RX weight: 60/42,5kg (max 60% 1 rm snatch)
timecap: 6min

Work up to heavy 5RM Hang Power Snatch of the day