Squat Clean 3-3-3-2-2-1

• 10 Interval of:
Row 500 m @ 1-2’’ faster than 2000 m PR pace
1:00 rest each interval

15 min AMRAP
Partner workout
30/ 24 cal ski
16 x Box over Dumbbell x 2 (rx 22,5/ 15
kg)
32 x thruster (rx 42,5/ 30 kg)

Mahdollisimman iso deficit, 3x5

Power Snatch Balance (2s. Pause)

4x3 +70% 1 RM

Every 90s for 5 rounds:

Snatch:

1 First pull (to knee) + 1 Snatch Pull + 1 Tall Squat Snatch + 1 Squat Snatch (from floor)

12 min EMOM

Odd: 4 maastavetoa, tekniikka
Even: 6 ring row

AMRAP in 12 minutes
8 Dumbbell Box Step Over @2x22,5/15kg, 60/50cm
1 Strict Handstand Push-Up + Kipping HSPU
8 Dumbbell Box Step Over
2 Strict Handstand Push Up + Kipping HSPU
8 Dumbbell Box Step Over
3 Strict Handstand Push-Ups + Kipping HSPU*
*Add one rep strict and kipping HSPUs after every round.
*Scaled: 2-4-6.. Kipping HSPU

Optional Accessory
CONDITIONING

EMOM x10

1) 5 Pull-Up + 10 Push-Up +15 Air Squat
2) 12 KBS + 6 Burpee over KB (lateral)

RPE 3 to 4

Tailor the rep scheme to have 10-15sec rest on each minute

FOR TIME

Buy in: 150 DU/ 300 SU

2 rounds of:

21 Box Step over 2x 12/16kg KB

15 Box Jump

9 T2B

TC 10MIN