Tempaus nivusilta + tempaus riipusta
3x 2+2 @55%
2x 1+2 @60%

Raakarive + etukyykky + split jerk
3x 2+2+2 @60%
3x 1+2+2 @65%

Valakyykky | kapea ote
3x8 @kevyt / liikkuvuutta

DL: 3x5 (75%, 80%, 85%)

6 Rounds for Time with partner
( You GO, I GO)
30 Air Squats
19 Power Cleans @60/43kg
7 Strict Pull-ups/bar muscle up
500m Row
Timecap: 40 mins

Weighted pull up 2x70%, 2x1x80%, 1x90%, 1x95%

Warm-up:

3x
5 No contact muscle snatches
5 Shoulder press behind the neck
5 Overhead squats
5 Snatches
5 Tall box jumps
10 Jack knives

A) Snatch

Build up to a heavy Snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90% of the heaviest lift.

B) Clean and jerks

Build up to a heavy clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

*C) Bonus:
*
3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
10+10 Seated 1-arm dumbbell shoulder press
:30s hollow hold
*not for time

Optional-saturday-fun:

As many reps as possible in 12:00 minutes of:
5 Power snatches
10-15 Toes to bar/Jack knives
5 Clean and jerks
50 Double-unders or single-unders

*You choose the weight. Aim for a weight that allows you to do the sets unbroken.

play for 8 min

• 1 strict c2b
• 1 strict 1 leg t2b L
• 1 strict 1 leg t2b R
• 1 kipping c2b
• 1 skipping t2b
• 1 butter fly pull up perform movements without coming down from the bar or regripping butter sly pull up can be regular c2b

FOR TIME:
30 TOES TO BAR
30 SHOULDER TO OVERHEAD 50/35
30 BURPEES OVER THE BAR
30 SHOULDER TO OVERHEAD
30 TOES TO BAR
TIME CAP 10'

Maastaveto 3x5 (40-50-60) 70% x amrap

Pystypunnerrus yhdellä kädellä 3x10-15 / käsi

Sivutaivutukset 3x20 / puoli

Hauiskääntö tangolla 5x10

Suorinjaloin maastaveto 2x15 / jalka

7 rounds for time:
150m Skillmill Run
15 SDHP 35/25kg
15 Push-ups