3x3 paused hang power clean
-increase from last week
-2min rest
-moderate heavy

työntö saksaamalla 4x5

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x4+4reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-70-75-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@45-50-55-60% + 6-10 diamond push ups
rest 2-3 min bwn sets

Metcon

For Quality
4-6 sets of:
30-40m sledge push or pull @moderate weight
8-10 deadlfits@40-65% of 1rm (build up on weights)
30-40m sandbag bear hug carrying
rest 2-3 min bwn sets

Jefferson Curl 3x10
Facepulls 3x20
Vipunostot maaten 3x20

Kyykky 2x2x85%
Penkki 2x2x85%
Maastaveto 3x75%

Zombie Squat

4 x 4

Go every 2:30

Jefferson Curl 3x10
Facepulls 3x20
Vipunostot maaten 3x20

Kyykky 2x2x90%
Penkki 2x2x90%
Maastaveto 1x80%

5 rounds:

15/10 cal standing bike (50s)
4 burpee box jumps @60/50cm
5/4/3/2/1 squat snatch
-1 min rest between rounds

m: 60/65/70/75/80
n: 40/45/50/55/60

4x
3 front squat + 7 Back squat
rest 3min between sets

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AMRAP 13

Buy In : 400m Farmers Carry 2x24kg / 2 x 16kg

Remaining Time

7 Push Ups
14 Lunge w/ KB´S
20 Sit Ups

Bench Press

5 Sets of 5

Working Time 18 minutes.