Squat Cleans

1-2-3-4-4-3-2-1, build in heavy

Go Every 2:30

Penkki 4x4x80%

Sotilaspenkki 70% x amrap

Pullover 4x15

Pystysoutu käsipainoilla 3x20
Vipunostot sivuille 3x20
-superina

1x [ 1 Pause Back Squat + 2 Back Squats ]
Every 2:30 mins for 5 sets
3" pause at the bottom for the first rep
@80% of 1RM

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@75-80%, jerk-%, rest btw sets 2min

2×3@barbell, 3×1@75-80%, sn-%, rest btw sets 2min

*3-5 sec slow down
3@barbell, 2×3@60%, rest btw sets 2-3min

Seal row 4x5

5 sets @75% 1RM Power Clean
2x [ 1 Clean Pull + 1 Power Clean ]
- Go TnG and reset after Power Clean
- Rest 2min

20min AMRAP

12 Seinäpalloa
10 C&J riipusta 2x 2kp/kk
25 Tuplaa/ Sinkkua
1min tauko

12 x 2min on / 1min off:

A) 12 overhead squat @ 42,5/30kg
max cal row

B) 12 burpee over bar
max cal ski/bike

C) 16 alt. front rack lunge @ 42,5/30kg
max cal row

D) 16 toes to bar
max cal ski/bike

@ RPE 4

-> flow A, B, C, D, A...
-> toes to bar -> kipping leg raise -> kipping knee raise -> V-up