Hang power clean + front squat + power jerk
10x3+3+3r @ App. 70% from C&J 1RM
Go every 2min.

2 Rounds
1:30 Machine
10+10m Banded Lateral Side Step (Each Way)
15 Banded Squats
5 Strict/jumping Pull Ups into 10 kip to swings
10 pass through with stick
10 ohs with stick
:30 HS HOLD
then
Warm Up to squat clean thruster/squat snatch weight

C.

Deadlift
1x20
@+2.5-5kg

• C: Progressio jatkuu... Lisää 2.5-5kg viimeviikkoiseen.

20 Min Emom

Alternate
1. 15 bicep curls 25/15
2. 10 skull crushers
3. Floor chest fly 10 15/10kg
4. 1-3 rope climb

either
5-7 strict hspu
10 kipping

Scale to box if needed.

Weighted Chinup 4x5,
Tempo 2010, Rest 2min

1) Deadlift, add 5kg to your MAX. 5x57,5%, 5x67,5%, 5+ 77,5%
2) Bulgarian split squats 3x(3+3)x45%

3 rounds
60 sec work + 15 sec rest

*60 sec banded leg abduction + squat
*15 sec rest
*60 sec alternate leg pistol squats on a box
*15 sec rest
*60 sec alternate leg peeing dog
*15 sec rest

AMRAP 9

15 Air squat
10 Stict over burpees
5 push ups

For time
60 Double Unders
45 Wall Balls
30 Double DB Box Step-overs 2x22,5/15kg
15 Devils Presses
2000m BikeErg or 1000m Row/Ski
15 Devils Presses
30 Double DB Box Step-oves
45 Wall Balls
60 Double Unders