3 x alkavalla 2min
3 veto (clean pull)

Back squat

4x6

E3MOM / 1-2 RIR

Hang Squat Clean + Squat Clean + Split jerk

10 x ( 1 + 1 + 1 ) build up to 75%

Go Every 1:30

4 x 4 back squat
- tempo 3sec down
- leave one rep in the tank
- rest 3 min btw sets

Good morning 3x8

8 EMOM

1. 3 power snatch 60% snatch maks.
2. 10 plate overhead sit-ups

4-5rds for quality:

5 bench presses, 70-85% BP max.
2 legless rope climbs/3 rope climbs
5 tempo strict HSPU 3s down, explosive up, 3s hold at top / same with abmat / same but with kipping / same but legs at box.

Lepää 1-2 min.

Tabata:

Odd: ring row
Even: stick thrusters

2-3 kierrosta:

10s front lever tuck hold/knees up hold for 20s
10+10m knees down bear crawl, sideways

Parin kanssa (you go i go)

5 kierrosta:
30 DL 100/70
20 HSPU
20 T2B

• Toistot saa jakaa miten haluaa. Toinen suorittaa, toinen lepää.