1 power clean
1 hang clean
1 frontsquat
1 push jerk
1 split jerk

Tanko ei saa käydä välillä maassa tai telineissä. Tavoitteena maksimipaino!

For Time:
10 Deadlift 120/85kg
12 Box Jump 75/60cm
8 Deadlift
12 Box Jump
6 Deadlift
12 Box Jump
4 Deadlift
12 Box Jump
2 Deadlift
12 Box Jump

TC 15

In pairs for quality:

21-15-9

YGIG (e.g sets of 3 reps..)

Strict HSPU
Strict Ring Dip
Push-Up

Every 2nd minute for 12 minutes

3 x Push Press + 30s OH Hold

@ 1RM Shoulder Press

Lattiapenkkipunnerrus 3,3,3,3 jätä hieman varaa

Nousevat painot , 2 min välein

*Reps will be updated every year by the number of year, so it gets heavier every year :)

20 DU
26 Deadlift
20 Burbees
26 Front squats
20 DU
26 G2OH
20 Burbees
26 G2OH
20 DU
26 Front squats
20 Burbees
26 Deadlift

Max weight for men 60kg, ladies 40kg.
Timecap 30 minutes.

3 toiston teknisesti hyvä maksimi:

Power clean

Drop ´n go tai touch ´n go.

1) DU / DU-practice / SU
2) 5 GTOH (build to heavy set of 5)
3) rest

For time:

100 Pull Up´s
100 Push Up´s
100 Sit Up´s
100 Air Squat´s

STRENGTH (2/2)

Back Squat 5x3, rest as needed between.

Target: two or three heavy sets with RPE 4+ (1-2 reps in the tank). Add 2,5-5% compared to last week.