4 rounds
8+8 barbel behind the neck walking lunge +10-15 ring push up

• increase weights in every set until heavy
• rest as needed between rounds

Front Squat

3-1-3-1-3-1 As Heavy as Possible

Go every 3:00

3-4 rounds
16/20 calories of row/ab/bike erg
16-20 Front Rack Lunges with 2 db/kb's
rest 1-2 min and repeat

Right away after snatching :
3x3 reps @ 48-58-68
then
3x3reps @ 78-83-88% (main sets)
Rest 1.5-2.5 min bwn sets. Time limit is 20 mins for back squats. You dont have to do "light squats just put about 48% of 1rm and start working. Save the most rest time for heaviest squats.

3 rounds:

• max reps push-ups
• rest two minutes

For quality: 16 turkish get-ups

rengasdippi 5x5, käytä lisäpainoa tarvittaessa

5 rounds:

• 20 seconds: Max reps burpees - GO FAST
• 40 seconds rest

Focus on finding the fastest possible technique and going as fast as possible.

Clean high pull + Power clean + Clean & Jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

45 secs handstand hold or 10m handstand walk
30 secs chin above bar hold
10 bicep curls
15 floor chest flys.

Rest as needed before movements

TC 22 Mins