First round 1rep, second round 2reps, third round 3reps, etc...

10rounds
shoulder press 40/30kg
t2b

10rounds
bent over row 60/40kg
kb high pull 32/24kg

Post your time!

Seeking for good technique @ 40%

5 x High Pull

5 x Snatch Balance

5 x 3-Position Snatch (Hip, above knee, starting pos.)

5 x Perfect Single Snatches

Clean pull on a riser
3x every 2 min
3 reps

---

-keep light
-push trough your legs all the way up

EMOM x 10

power clean + hang power clean

15 Mins working on ring MU
Low rings
Banded
Assisted
Strict
Kipping

Working 2 on 2 off x 6 intervals
A.
15/12 cal bike
5 power clean 80/55kg
Max burpee box jump overs

B.
15/12 cal row
12 (6/6) single arm kb hang snatch 24/16kg
Max t2b

So 2 mins working & 2 mins rest

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

So power clean and push jerk. This can be drop and go if needed.

We are looking to increase on each set as we reduce the reps.

back squat 5x5

Rest & Recover

10 kierrosta aikaa vastaan:

• 4 burpee
• 5 leuanveto
• 6 toes-to-bar
• 7 swingi (amer.)(N 24kg / M 32kg)
• 8 penkkipunnerrus (N 40kg / M 60kg)