Every 40s. x15
1 Clean & Push jerk (~60%/CJ 1rm)

Bent over row

Remember, dropping weight on barbells = take off outer two plates.
Dropping weight on dumbbells = drop one colour...fast fast fast!

BB Strict Press 4x8 + Drop Weight
Front Foot Elevated DB Reverse Lunges 4x8/ + Drop Weight (on 1-2 45lb plates)

4min sets
20

1. Ring Push up (8-12)
2. Row / Ski / Ab (12-15cal)
3. T2B (8-12)

AMRAP 15 with partner
8 gobblet squat 24/16kg
8 kb swing 24/16 ( amerincan style)
8 air squat
8 push ups
IGOYOUGO

Every 2. minute for 12min
2 x Snatch Pull
2 x Hang Power Snatch
2 x Power Snatch
Use challenging weights.

3x5 @ Heaviest Shoulder press weight

Aikaa vastaan:

21-15-9

• Käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• Rengasdippi

Squat complex

5 x 3 x BW overhead squat + 15 backsquat BW

rest 3 min btw sets

20min AMRAP
"Single Advance Annie"
150-120-90-60-30
Single Unders
50-40-30-20-10
Toes-to-bar
+
Max Rounds of Cindy
(5 Pullups-10 Pushups - 15 Squats)