21-15-9
Push ups
Goblet squats 32kg/20kg
DU

30 Power Cleans @ around 70% of 1RM

This should be done as fast SINGLES.
TIME CAP : 7:00
Don't know your max, pick a weight that starts to feel challenging after 7-10 singles

Extra :
Tabata front plank

Use max 40-60% of your max snatch. Focus on your weaknesses, speed & technique.

Kyykky 3x85%, 2x6x65%

Pendlay Row 4x7

Sivutaivutukset 4x15 / puoli

Painijat kylkikierrot 4x10 / puoli

...kahden viimeisen apuliikkeen järjestyksellä ei väliä...

Power clean
5x3r @ 60-75%
Go every 90s.

Snatch
6x3r @ app. 70%
Go every 90s.

EMOM 20 min

6 DL 60/ 40 kg
4 Power Cleans 60/40 kg
2 STOH 60/40 kg

*remaining time 10 abmat sit-ups

EMOM x 32

1) monostructural
2) 1-3 rope climb
3) 20-30m D-ball carry / fr carry
4) 30-50 DU / BMU / HSPU

Bench press

Bench press 5 RM (sotilaspenkkinä)

-then-
3×3 @ 5 RM weight

– Rest 2 min between sets-

Weighted pull up 1RM