2 Rft.

750m Row
50 Wall Balls (9/6)

Leg Strength Week 7 Day 2

Back Squat

• 70%
• 75%
• 80%
• 85%

Front Squat

• 60%
• 65%
• 70%
• 70%

Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
AMRAP 20 minutes
30 Wallballs 30/20lbs
20 GHD sit-ups
10 Deadlifts 315/225lbs

6b. Interval Work
6 Rounds
2 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)
10 Burpee box jump-overs 24/20″
Rest 30 seconds

AMRAP 30 minutes
Row 1k
30 Double kettlebell clean and jerks 53/35lbs
30 Wallballs 30/20lbs

EMOM x10:
Back squat x1
(Across)

Tekniikkaan keskittyen max 60 % 1 Maximista painot.

5 Rounds
50 Double-unders
16 Alternating pistols
4 Rope climbs
Rest 2 minutes

1.
(In teams of 3)
In 7min complete the following Shoulder presses:
50 (50/30)
50 (60/42.5)
AMRAP (75/50)

Rest 3min...

2.
In 7min complete the following back squat:
50 (85/60)
50 (102.5/70)
AMRAP (125/85)

Rest 3min...

3.
Power cleans:
50 (70/47.5)
50 (92.5/65)
AMRAP (110/75)

UB Power snatch (tng): 5x5
(Climbing)