5x3 Deadlift ( Same weight as last week, increase if it feels good)

5x5 of pull-ups with extra weight .

Advanced athletes can find their 8 RM

Clean + hang clean
-kyykkyyn molemmat

Build up 5 sets in 18 minutes
Start from ~70% and climb up but not more than 85%

5x (Power Clean to Squat + Push Jerk + High Hang Clean + Split Jerk)

• Use 60-70% of your max C&J
• Focus on Speed
• In Power Clean to Squat you receive the Barbell in power clean position, stop there for a second and then descend to squat

hang squat snatch

E90s x9

3-2-1
3-2-1
3-2-1

For time:

Level 1

50-40-30-20-10
DU
Sit up

Level 2.

40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups

Level 3.

50-40-30-20 single unders
40-30-20-10 sit up

TC 12min Rpe 4

Skaalaukset: du - reps - su sit up - reps

Weighted chest-to-bar pull-ups or weighted pull-ups 3x5. For pull-ups, use overhand grip.

Find your 1 RM of the day

weighted dip on parallets

for time:

1000/800 m row
30 t2b/ v-ups
50 db snatch

• rest 5 min

1000/800 m row
30 box jump overs
50 kb swing 32/24 kg

• rest 5min

1000/800 m row
30 jumping pull ups
50 thruster 20/15 kg

Tc 40 min