6 min AMRAP:
10 Burpee Over Bar -> bodybuilder over bar
10 powerclean 95/65 -> 65/45 kg

A,
Power Clean + Power Jerk
2x 2+2 reps @ 80%
2x 2+1 reps @ 85%
2x 1+1 reps @ 90%
1x 1+1 reps @ 95%

B,
Front Squat
4x3 reps @ 80%
3x2 reps @ 90%

C,
Deadlift
1x 4 @ 70%
1x 3 @ 80%
1x 2 @ 90%
1x 1 @ 100%

Lav 3 x 10 med valgfri kg

Kg is score

Rive+ työntö 2+1@75%, 2 x (1+1)@80%, 2 x (1+1)@85%

Työntöveto 1x3@95%, 1x2@100%, 3x2@105%

Etukyykky 5x2@70%,

Lisapainolankku 3x30sek

Tunnin huolto hommia jaloille ja ala selälle.

3 Rounds:
800m Run
40 Kettlebell Swings (24/16kg)
40 Wallballs (20/14lbs)

• Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus..

Work up to a set of 2 reps with 90-92.5%

Use belt, remember safety!

A.) EMOM 2 x 5
Power clean + 2 FS + split jerk

-toka viikko ja prossat 80-85% 1 RM
-voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

B.) For quality:
40/32 cal Ski
40 T2B
40m HS walk

TC:10 min

C.) EMOM 10
8 BJ overs + 6 (3/3) DB snatches alternating 32/22,5kg

• 4 Interval of:
Assault Bike 1000 m @ max effort
1:2 rest each interval

Amrap 15'
10 Mt - D Ball Bear Hug Carry 60/40
20 Wall Balls (20/14)
10 Devil Press 2X 22,5/15