back squat 3-3-2-2

• add weight in every set, last double should be quite heavy

every min for 10 minutes
1 clean&jerk @50-70%

For time
800m Run
8 Rounds of “Nate”
80/60 Cal. On a machine
“DT”
80/60 Cal. On. machine
8 Rounds of “Cindy”
800m Run

AMRAP30

5 pull up/ c2b
10 push up
15/12 cal row
200 m run

3 x 5 sec front rack hold

• use approx. 120% of front squat 1 RM

https://m.youtube.com/watch?v=icXpnebjmMU

Complete as many rounds as possible in 45 minutes of:

• Run 800 meters
• 315-lb. deadlifts, 10 reps
• Run 800 meters
• 50 sit-ups

10-9-8-7-6-5-4-3-2-1
Deadlift (Moderate heavy)
Kettlebell Swing (Heavy)
Box Jump
For Time

Front squat 5-5-3-3-3-1-1-1-1

3 Front Squat (bar from the ground) +
4 Walking Lunge (2+2) +
2 Front Squat +
4 WL +
1 Front Squat

otm 10:
uneven:
10 kbs 32/24
even:
batman sit ups
-merkkaa tuloksiin batman sit uppien määrä