Every 90s for 6 rounds:

1 First pull (to knee) + 1 Clean Pull + 1 Tall Squat Clean + 1 Squat Clean (from floor)

Penkki 3x1x85%
-HUOM!! Prosentit (noin) viime viikon lankkupenkistä

Stoppi-kyykky 4x4x50%

Ojentajapunnerrus maaten 5x6-12
-otsalta

Kulmasoutu vastaotteella 5x15
-kapea ote ja vedä tanko alavatsaan
-kevyttä podipumppia :)

A,
Every minute for 10 mins
1 clean & jerk @85% of 1RM
- any style

2 mins REST

B,
Every minute for 10 minutes
3 clean & Jerk @ 65% of 1 RM
- any style

C,
Tabata front squat from floor
8x 20”/10”
Weight @52/35kg
Goal is to put decent volume into ever set which means 6+ reps each 20 sec work so choose the weight wisely!

D,
Tabata push jerk with empty barbell
Go for unbroken sets!

5x3 Split Jerk @75%
- Rest 2-3min btw sets.

Rästi

For time:

50 GHDSU
30 Pistols, alternating
10 Wall Walks
30 Pistols
50 GHDSU

( 8 - 12 )

3RFT:

42 Cal Bike Erg
21 HR Push Ups
30 Cal Bike Erg
15 Strict Ring Dips
18 Cal Bike Erg
9 Strict HSPU

( 18 - 28 )

5 min Foam Roll
4 min Any Machine
3 rounds:
5 PVC OHS + 10 KB Swing + 15 Hollow Rocks
2 min BArbell thoracic opener
5 GM
5 BS
5 Elbow Rotations
5 SN Press
5 SN Deadlift
5 OHS

Then:

1:00 + 1:00 Side plank
1:00 Air Squat

Banded Pushdowns: 3 x 25. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Maastaveto korokkeelta 3x1 (75-80-85%)
-ITSE korokkeella, noin 5-10cm

Maastaveto 2x2x80%

Sivutaivutukset 2x20 / puoli

Jalkojen/polviennostot riipusta 2x20

Reverse Hyper 2x20