Aikataulu

A. Clean & Jerk

Power Clean + Hang Power Clean + Split Jerk

8 x 1+1+1 @65+, build up if the form is good

Go every 90s.

B. Front squat + back squat 

4 x 4 + 6 @80- 85% 3RM Front squat

Go every 4min

3 x 8min EMOM

3min REST Between SETS

A. 8min EMOM

A1. Wall Ball x 12-20

A2. Machine max.

B. 8min EMOM

B1. 9 DB Deadlift + 6 Hang Clean + 3 DB STOH

B2. Burpees over DBs

C. 8min EMOM

C1. T2B x 10-15

C2. DUs max.

Cardio
TBA

Weightlifting
3. pos. Clean

Gymnastics
Rings

A. Deadlift
8 x 4 @75%-80% @3RM
go every 75s.

B.  Bulgarian Split Squat
4 x 8+8
Go every 2min

C. 8min, rotate @your own pace

10 x HollowRocks
10 x Archer Rocks
20 x FlutterKicks

A. Snatch High pull + Muscle Snatch + Snatch Pull Under
4x 3+2+1 @light weight, build up if the form is good
Go every, 90s.

B. No Feet Snatch
10 x 1 @50%+,
Go every 30s.

Notes: No feet helps you to correct any type of imbalances during the pull

C. Alteranate C1 & C2 for 3 Rounds

C1. Strict CTB x 5
C2. Strict DB Press 6+6

Notes CTB: Scale the movement as needed with bands

Notes: Rest atliest 1min between movements, 10min Time Cap

Gymnastics
HS-work

WOD

TBA

Yoga
16:30-17:30