Laji 3 - part A
Minute 00:00-06:00
3 Rounds for time of:
10 Overhead Squats
10 Chest to Bar Pull Ups

Laji 3 - part B
Minute 06:00-12:00
AMRAP 6 minutes of:
10 Clean and Jerks
30 Double Unders
- Tiebreak: Time after each completed round (viimeinen merkitään)

Score: Time from A
Comment: Total reps from B

Käytettävät painot ja skaalaukset ikäluokittain:
M35+, M40+, M45+: OH Squat and Clean & Jerk 60kg, 10 C2B Pull Ups
N35+, N40+, N45+: OH Squat and Clean & Jerk 40kg, 10 C2B Pull Ups
M50+, M55+: OH Squat and Clean & Jerk 45kg, 10 C2B Pull Ups
N50+, N55+: OH Squat and Clean & Jerk 30kg, 10 Pull Ups
M60+: OH Squat and Clean & Jerk 35kg, 10 Pull Ups
N60+: OH Squat and Clean & Jerk 25kg, 10 Pull Ups

Partner workout

20min AMRAP
Person 1: 50 double under / 75 single under
25 sit-up
Person 2: AMRAP one arm devil's press 22,5/15

The result is the total amount of devil's presses done in 20min

5 sets of:
2 Split Jerks + 3 Split Presses
- Go by the feeling
- With the pressing, set your feet in a strong position with the weight evenly distributed and push to a strong overhead position.

In 15:00, build up by the feeling the following Clean Complex:
Power Clean + Tall Squat Clean + Clean
- Drop the barbell after Tall Clean

1.
Superset:
A) 1-Arm Bent Over Row - 1sec hold 4x8
B) Stick+Band Lat Pull Down - 1sec hold 4x8

2.
Banded Chest to Bar 4x6
(Rest 1:30min)

3.
3 Sets: YGIG
30sec KB Swing USA
20sec Hollow Hold
30sec Wall Sit

4.
3 Sets: YGIG
30 Mountain Climbers
20 Push-Up
10 Groiners
5 Burbee

1A) Deadlift 3x5x85%
1B) drop jump 3x8

🧘‍♂️🧘‍♀️🧘

AMRAP 12:00
1 (Legless) Rope Climb
12 total Alt. DB Snatch 22,5/15kg
15 Box Jumps w. step down (60/50cm)
Rest 60s

Goal: Each set should be a hard effort and done UB.
Rx+: 6/4 Ring/Bar Muscle-ups for Rope Climbs

Extra: Barbell Curls: 3 x 8-10. Rest 60s.

1) Hang clean + push jerk 6x(2+2) x 65% of clean and jerk 1RM

Mobility