21-15-9 for time:
Squat cleans (60/42.5)
Ring dips

A.1.
2 rds:
400m (easy)
5 Walk out + push up
4+4 Spider lunge + twist

A.2.
2 rds:
6 Active shoulders (hang)
6 Kipping swing
6 Knee rises
6 Shoulder press/Push press

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

Optional Accessory
STRENGTH

2-3 rounds, rest as needed:

1) 5+5 DB/KB Windmill
2) 10 Prone KB Row, tempo 3210 (3sec down, 2 sec hold at the top)
3) Run 400m nose breathing only

RPE 3 to 3+

Optional Accessory

STRENGTH

EMOM x10

1) 5 Hang Squat Clean
2) 5-10 Strict TTB

RPE 3+ to 4

Optional Accessory

STRENGTH

12min EMOM

1) 10 Double KB STOH (unbroken)
2) 10 Parallette Push-Up (use KB handles)

RPE 3

Front Squat 5x5@70-87%

Every 3 minutes, for 15 minutes (5 sets):

3 Clusters + 3 OHS

semmonen paino että tulee yhtenäinen suoritus ja hyvä valakyykky, merkkaa CLUSTER

E3MOM x 5
Clean and jerk 1 x

edelleen teknistä 60-80 % hyviä nostoja <3 ja jos jos kulkee niin enempi

E3MOM x 5
2 Snatches

teknistä settiä 60-70%

For time

21 Thruster 60/42,5kg
21 Pull ups
15 Thruster 60/42,5kg
15 Chest to bar
9 Thruster 60/42,5kg
9 Ring MU