4x1 @50%
4x1 @70%
2x1 @80%
1x1 @90%

tai harjoittele tekniikkaa

• snatch pull 4x2 110% 1rm

4 rounds
4 deadlifts 60kg/40kg
4 power cleans 60kg/40kg
4 frontsquats 60kg/40kg
4 tpushjerks 60kg/40kg
44m farmers carry go as heavy as possible

Team workout - 2 persons:

First:

• 1 k row
• 100 sit-ups

Both persons work the same time.

Second:

• 50 burpees while the other one does plank hold

Third:

• 50 pull-ups while the other one hangs from the bar

Fourth:

• 50 shoulder to overhead (50% 1RM)

20 minutes:

• even minute: 5 push jerks (start with 40% of your 1RM push jerk)
• odd minute: 3, 5 or 7 T2B

All sets must go unbroken!

Finish with rotator cuff exercises

On the minute for 10 minutes:

• strict pull-ups

Pick a number of reps and try to keep it the same for the 10 min period

5x
3 Shoulder Press + 4 Push Press + 4 Push Jerk

800m run (Jarnon lenkki)

then
4 rounds
12 power cleans 62,5kg/45kg
6 STOH 62,5kg/45kg
12 box over burpee

and finnish with
800m run

7 x (3 x Front Squat + 5 back squat). 50-70%@BS

SO 2:30

Push press 5 x 3 – 90% of 3RM

EMOM x10:
1. Row/Ab (45s.)
2. C2B (6-12)

Rest 5min...

EMOM x10:
1. Row/Ab (45s.)
2. Hspu (6-12)