Power Clean waves

5-3-2
5-3-2
5-3-2

Every Sets 60% +

Go every 2:00

5 x 2:30 Rounds of:
10 Shuttle Runs (1 = 7,5m down/7,5m back)
20 Alt. Single-leg Squats
Max reps of Ring Dips
- Rest 2:30 after each round
- Score is total reps of Ring Dips completed

Find your deadlift 6 RM of the day, TNG

(not allowed to regrip on the floor)

“Running with DT”

5 Rounds of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks
Run 400m

Rest & Recover

3x10/10 single leg Deadlift Kb AHAP

Six rounds of eight reps

3x10 Straight legged deadlift with kettlebells or dumbells (moderate weight)

• 90s. rest between sets

5x5 Thruster @ 85% of 5RM

• Rest 3min between sets

5 kierrosta:

10 push-ups
10 pull-ups/ring rows
10 sit-ups
20 air squats
5-10 strict HSPU