3x3 Tempo Front Squat 33X2 @70% of 1RM C&J
2min rest btw sets

9-7-5-3-1
-rest 3min

Perform 1-2-3..9-10-9-8....2-1-reps of front squat. Testaa about 20 sec between sets

Seven rounds of:

• 10 Hang split snatch, Right arm, 40 lbs/30 lbs dumbbell
• 15 ft Rope Climb, 1 ascent
• 10 Hang split snatch, Left arm, 40 lbs/30 lbs dumbbell
• 15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

W/ partner 90s on 30s off for 4 rounds:
a) sled push (8+8m at a time)
b) ski erg
c) s.l. v-up / tuck up (e.g. 5+5 - 10-10 reps at a time)
d) shuttle run (e.g. 2-3 reps at a time)
e) turkish get up (e.g. 1 rep at a time, alternate sides)

Rasittavuus: RPE 6-7

Bar Muscle up

E2MOM, 5 rounds
1-6 Bar MU
5 Deadlift (70% 1rm)
* -mavessa lisää painoa edelliseen viikkoon*

For time :

75 Wallball Shots
Rest 2:00
75 Kettlebell Swing
Rest 2:00
75 Reverse Lunges

TC 13

8 sets of Power Clean + Push Jerk
Sets 1-3: 2x (1+1) @67% 1RM Clean & Jerk
Sets 4-5: 2x (1+1) @72%
Sets 6-8: 2x (1+1) @77%
- Rest 2min btw sets
- Goal is to cycle the barbell straight up from the shoulders after the clean, without re-dipping

3 rounds
3 point dB row 10 + 10
Upright row x 12

4 rounds
Seated pull down band + stick x 20
Barbell hip thrust x 10

4 rounds
Barbell back extension x 12
Shoulder shrugs x 15