Olympic lifts

In 12 minutes:

• find your 3 RM hang squat clean 

rest 3 min

On the min for 5 minutes:

• 5 hang squat clean (80% of todays 3rm)

For quality and load

4 rounds every 90 sec.

• 6+6 Overhead squat w/one heavy KB(both hands)
• 15-20 GHD sit-up
•  8-12 strict pull-up

Scales: 

OHS / lighter weight (more reps) or do OH lunge

GHD / 15-20 weighted sit up

strict pull-up / decrease reps or do rupper band pull-up

LIPPUJA MENNYT JO MILTEI 100 kpl ! MYYNNE 150 LIPUA, JOTEN OLE NOPEA.

TÄNÄÄN TISKI klo 17-18 (joustavasti molempiin suuntiin)