-5 back squats
-5 box jumps

*2-3min rest between rounds
*BS heavier than last week
*BJ as explosive as possible!

3 Sets of Clean Deadlift
Set 1: 15 @75% 1RM Clean
Set 2: 10 @85%
Set 3: 8 @95%
- Rest 2min btw sets

Warm-up
8 min with partner
Echobike <—>
5 push-up
10 air squat
3 inchworm burpee

Every 3 min x 5
5 back squat

Every 3 min x 5
5 bench press

Amrap 20 min
200m run
15 KB swing (24/16kg)
12 push-up
9 burpee

Finisher:
”Macho Man 5min EMOM”
3 Power Cleans
3 Front Squats
3 Jerks

42,5/30 kg

Back Squat
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

Front Squat
1 x 5 (60%)
1 x 5 (65%)
1 x 5 (65%)
1 x 5 (65%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

For time:

5 rounds

5 thrusters 52,5kg
10 toes to bar
15 box over jump

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )

4x 2min on/2min off
A.
5 Devil presses
4 DB Box step over
+ max cal in remaining time
B.
3 rounds of:
3 Push ups
5 Sit ups
7 Air squats
+ max WB in remaining time

6-5-4-3 reps of Deadlift
@75%++ of 1RM

AMRAP 14

30 Deadlift @ 60% heaviest OTD
40 Jump Over Barbell
200m Run

Rest 0:30 between rounds