Overhead Squat
3x6, Tempo 3010
Rest 90s

1 x Legless Rope Climp
ME Strict HSPU
rest 60s btw sets

Clean & Jerk Technique

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

"Power Bar"
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Kilos: 61/43

Pause Back squat:
5x3
(with 3s. pause)
* max 60%

1.) 3-position squat cleans
2.) 3 Split jerk

• ~30-50%

Reverse Hypers 3x12

A) AMRAP 12
30-20-10-20-.. of
Box Jump Overs
Toes-to-bar
HR Pushups

Rest 3min

B) EMOM 12
1) 12-15/10-12 Cal. On a machine
2) 12-16 DB Snatches
3) 30-50 Double Unders

Rest 3min

C) AMRAP 12
7 Ring Dips
7 Pullups
14 KB Swings 24/16kg
15 Goblet Squats

20 min

20 lantionnosto (lisäpainolla)
20 istumaannousu
10/10 askellus boxille (lisäpainolla)
1 min kuollut koppakuoriainen