5 x (1 x Clean + 4 x Push Push press) @ 105% (SP)

SO 2:00

5 x (1 x Clean + 4 x Shoulder press) @ 80% (SP)

SO 2:00

2 Rounds:

A) 1min DU´s
1min Rest
B) 1min Devils press @2 x 15/10kg
1min Rest
C) Wall ball @9/6kg
2min Rest

Tavoite pitää sama toistomäärä, joka kierros.

3 x 3 @-10% of previous week

Warm up:
EMOM12
1. 5/5 KB C&J @8/12kg
2. 5-10 Ball slam 6/9kg
3. 5 Box jump
4. 5/5 Windmill

Power clean & Push jerk
4 Sets:
2+1 @-20% of last week 2RTM

Keskity hyvään tekniikaan ja pidä toistot terävinä.

3x10
@60%, (across)
Rest 2min...

6 x 2 x 80%

Raakatempaus

2 x 1 x 70%
2 x 1 x 75%
1x80%
1x85%
3 x 1 x 90%

VAPU 5 x 3 x AHAP

Split Jerk 4 X 3, 80% of 1RM
2 min break between sets

4 rounds 20 sec
Alt. step back lunges
sit ups
plank to pillar

---

EMOM 30
M1 50s. of SLow Row
M2 8 RIng Row
M3 10 DBL DB Z press
M4 20s. of Hollow Rock
M5 rest

”I Go, You Go”
10K Row