Hang clean 4 x 3 (65/65/70/70 %)

Chipper For Time, teams of 2

8 x 14 m wheelbarrow
20 burpee unders
2 x 56 m buddy carry
20 paired Wallballs
8 x 14 m crabwalk - forward & backwards
20 back to back squats
8 x14 m bunny hops
20 paired situps
8 x 14 m OH walking lunges
20 + 20 paired russian twists
8 x 14 m bear crawl
20 + 20 plank hand claps

Tasapaino

Cash in
30 slamball (14/20)

2 rounds
1200 m row/ski
15 rower over burpees
1200 m run

Cash out
30 wall ball (14/20)

This is basic conditioning work out. Do it at your own pace.

Deadlift 1RM

Aikaa vastaan:

• 500 naruhyppy (single under)

Power jerks
EMOM 12
1. 3 jerks @50%
2. 2 jerks @55%
3. 1 jerk @60%
4. Rest

Tempaus
60% x3, 70% x2, 80 %x 1, 65%x3, 75%x2, 85%x1, 70%x3, 80%x2, 90%x1

2 x 2+2 @50%

2 x 2+2 @60%

Clean & jerk @70%
Clean & jerk @80%