Spend 10min in the bottom of the squat position.

5 rounds for time

6+6 KB Snatches (1 handed)
6+6 KB Cleans (1 handed)
6+6 Alternating KB Swings (1 handed)
400 m Run
- rest 3 min

Kettlebell snatch 1 RM
Aim to get the same weight for both hands.

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Post 5 heaviest successfull attempts

Leg Strength Week 9 Day 1

BackSquat

• 60% 5 reps
• 70% 3 reps
• 80% 2 reps
• 90% 2 reps
• 95% 1 rep

Max Strict Handstand Push-ups

21-15-9 reps for time of:

• 185-lb. front squats
• 14-lb. med-ball GHD sit-ups

@80% 1RM

Snatch 5x3x60%

3x Rinnalleveto + 1x työntö
4-6x3+1@70-80%

Metcons FT

Alpha:
12 Deadlifts 52,5/35kg
9 Hang Power Cleans
6 STOH
- rest 2 min

Beta:
300 m Row
8 Pullups
10 Box Jump Overs
- rest 2 min

Alpha

• Rest 5 min (longer rest)

Beta
- rest 2 min
Alpha
- rest 2 min
Beta