4 rounds
10 thrusters 45kg/30kg
10 bar over burpees
20 hollow rocks
30 Dus

Upper body circuit
10-15 chair dips
10 lateral shoulder raises (water bottle) add tempo if needed.
10 front shoulder raises
rest 1 Min
Repeat 5 Rounds

Core Work
4 Rounds
15 hollow Rocks
10/10 side bends
15 v-sit up
45 secs Rest

8 Min AMRAP
20 Mountain climbers
10 burpees

Clean & Jerk 2x(2+2)x60%, 2x(1+1)x70%, 2x(1+1)x80%

10 rounds for time
2 one arm devil's press 22,5/15
4 burpee over DB
6 DB reverse lunge

3 rounds for quality
4 bar Mus
5 T2B
5 strict HSPUs
3+3+3m HS walk (try to turn 180 dgrees after every 3 meters)

Mäkivedot🔥⛰️🏃‍♀️🏃

Peuramaantie 114, 02480 Kirkkonummi

Negative strict hspu 5 x 2-5/ 5 x 1-2
- lowering 3 sec
- rest 60-90sec

AMRAP 12 for quality
1-5 strict chin up
40m farmers carry
10 hanging alt. leg raises
30 slow mountain climbers

Suorinjaloin mave 5x10
-kevyt

Kyykky 3x5x75%

Yhden käden kulmasoutu 3x15 / käsi

Leveä penkki 5x10x50%
-2-3 sormen mittaa normiotetta leveämpi

5x5 Deadlift
- Rest 2-3min btw sets.

Set 1: 70%
Set 2: 70%
Set 3: 70-75%
Set 4: 70-75%
Set 5: 80%

Hand Snatch ( Käsitempaus )

3 x 2 x 40%, 3 x 1 x 50%

Squat Snatch

1 x 3 x 65%
1 x 2 x 70%
1 x 1 x 75%
1 x 3 x 70%
1 x 2 x 75%
1 x 1 x 80%
1 x 3 x 75%
1 x 2 x 80%
1 x 1 x 85%

Snatch Panda Pull

2 x 2 x 80%