3-4 rounds, rest as needed:
8-12 press in split
8-12 + 8-12 iso-hold db bent-over row

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 15 Kg. ♂ 22,5 Kg.

• Keeping the bar close during the lift by reducing the speed.
• Resetting for the second lift (feet, elbows, shoulders).
• Split jerk with a strong hip drive and finalizing the lift.
• 20-25 minutes for Clean & jerks. At least 30 lifts. Do no exceed 65% of 1RM.

1) kick up to handstand 4x4
2) partner assisted ring Mu o r ring row MU 4x3

3 rounds
1 min max wallball
1 min max kb snatches
1 min max calories erg
1 min rest

Warm up:

2 rounds:
1:00 Erg moderate pace
8 Goplet squat
3 Wallsquat ( kuminauha käsivarsien ympärillä)

*Sandbag technic with coach.

Movement prep before workout:
1rnds:
5 Wallball
5 T2b
4 Power snatch (50/40)
4 Handstand push up
5 Hand release push up
4 Devils Press
10 Douple unders

Jefferson Curl 3x10
-kevyt

Etukyykky Max1

Polviennostot roikkuen 3x10
-lisäpainona käsipaino tai wallball

Vatsarutistukset 3x20

Bulgarian Split Squat 3x20 / jalka

4 sets
1 1/4 strict chin up x 4-6reps
Banded push up plank with rotation x 10/10

Rest 90" after each round

E75s x12:
Power clean + paused push jerk

Stop to receiving position of push jerk for 1-2 seconds to feel the balance and gain comfort with weight overhead.