30:00 AMRAP (at a conversational pace) of:

• 500m Row
• 25 Thrusters @ 20/15kg
• 45-60s. HS Hold against the Wall

AMRAP 12
35 Double Unders
2 Rounds of: “CINDY”

5x4 Front Squats
Go by feel but make sure all sets feel challenging.

prog 7/8
Built up to moderately heavy weight
1-2 RIR
No fails - RPE 8
7 x every 3 min
3 reps

Develop explosive overhead power and stability
Improve efficiency and confidence under heavier loads
RPE 8: Heavy, but still controlled and repeatable
Drive vertically with the legs before dropping under the bar
Catch strong and stable overhead
Increase the load gradually throughout the session
Final sets should feel challenging but clean

Squat Clean + 2 Front Squat + Split Jerk

10 sets x Every 2:00

(vipunostot)

Pystypunnerrus 3,2,1 arkipäivän maksimi

2 min tauot, nousevat painot

Find you 3RM for power snatch.

Snatch 10x1.

Power snatch 5x5