20 min PK
10 shoulder taps
30s HBH
100 rope jumps
30+30s side plank
500m row

For time:
1000m row
40 kb swing 24/16
750m row
30 kb swing
500m row
20 kb swing

4 x 5+5 rep (heavier than when you do 8 rep)

2 rounds
7 min Row
1min rest
7 min
10 Lunge
10 Burpee
10 Stick sit up
5+5 Kb windmill
1 min rest

Go easy

Aikaa vastaan:

• 150 kahvakuula rinnalleveto & työntö (N 2x16kg / M 2x24kg)

"Grace"
30 clean & jerk 60/42,5

Find daily max in
power clean + push jerk

10x
Snatch + Hang Snatch

• Go every 75-90sec, start from 70% and add....

3 kierrosta for quality:

15-12-9
Raakarive
9-6-3
HSPU

2min lepo kierrosten välissä

TC: 25min

20 min PK
400m row
300m run / jog
30 s hang
30 s plank
10 box step overs 60cm/50cm