-4 heavy singles with good technique in 10mins

Maastaveto 2x5x85%
Etukyykky 4x4
Sivutaivutukset 3x8-12 / puoli

AMRAP 10
5 pull ups
10 push ups
15 air squat

AMRAP 10 min

20 Lunges
20 Pullups

Power snatch
5x3reps @ 80% of 1RM power snatch
- focus on good form
- fast hip extension
- 2 mins rest between heavy sets

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 tucks
5 superman

Metcon/*Rx(20)
40 burpee *box jump /step jumps 24/20
800m run
40 burpee *box jump/step over
24/20

warm up oh squat(5)

4x1(8)
on the 2 min
overhead squat

goat work(7)

Finisher
2 min samson stretch
30 t-raise
60 rtw
60 bicycles

• 5-5-5-5-5 of:
BB Back Squats 5 @ 9 RPE (-10%) (Load Drop) 75% 1RM 5 reps
80% 1RM 5 reps
85% 1RM 5 reps
75% 1RM 5-5 reps

• 3-…-3 of:
BB Power Clean 3RM

EMOM 12 min

6 squat clean @ 65-75%
10 bar over burpees

Niskantakee Te- leveydellä punnerrus

5x8, pumppia

SO 2:00