12 min AMRAP:

• 10 x deadlift (50% 1RM)
• 12 x GHD sit-up / weighted sit-up
• 20 x wall ball

STRENGTH

4 rounds, rest as needed

1) 8 Back Squat
2) 8+8 Standing Single Arm DB/KB Press
3) 10 Landmine Row or 10 Barbell Row

RPE 4 to 4+

Try to add 5-10% compared to last week

Three heavy sets of two

Clean pull + Hang Squat Clean (Under knee) + Front Squat + Jerk

Working 15 minutes. Start light weight, climbing heavy 85-90% Jerk 1Rm

Smooth is fast! Start with bar only, keep it light.

http://www.catalystathletics.com/exercise/150/Tall-Clean/

Strict HSPU
EMOM 6 min
pick reps per rpe 6

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Build strict pressing strength and control
Develop confidence upside down
RPE 6, Comfortable and repeatable
Coach tip
Choose a number you can maintain for all 6 rounds
Focus on perfect movement quality

weighted pull up
- heavy set of three in 10min

Find Squat Snatch 1RM in 25 minutes

Example approching.

1 x 3 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 100%
1 x 1 @ 102%
1 x 1 @ 105%
1 x 1....

• rohkeus
• voima
• tekniikka

EMOM20

1. 20 back squats (40/60kg) from rack
2. Rest minute
3. 10 power cleans (bar from the floor)
4. Rest minute

• scale the weight first
• 2 person / 1 rack
• use 2 bars, one on the rack, one on the floor

6 x alkavalla 30s

2-6 varpaat tankoon