Every 90s x 5 Sets:
4 Front Squats
C2B ME

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat+C2B
Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat+C2B
Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat +C2B
Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat+C2B
Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat +C2B

Single Arm Farmer Carry: 4 x 100 Meters. Rest 90s.

• 50m then swap hands each round.
• Go heavy!

for quality, 75-100 reps w/barbell
- power clean
- clean/hang/high hang
- snatch etc

Tee 75-100 toistoa pelkällä tangolla.
Keskity täydelliseen tekniikkaan. Saa tulla hiki mutta toistot superlaadukkaina.
Saat itse päättää olyliikkeen, painota heikkouksia. Valitse 3 liikettä.

Esim: 40 toistoa tempausta, 20 rivea ja 40 split jerkkiä (tämä vain esimerkki). Tämä ei ole aikaa vastaan.

In teams of 3, for 40 minutes:
Person A – Assault bike or ski for meters/miles
Person B – 50 Double Unders/100 Single Unders
30 Russian Kettlebell Swings (24/16)
Person C – Rest
Rotate stations when B finishes the work.

The result is total meters biked or skied by the team.

A: 10min emom
1x Snatch
*Build up to something heavy
D: 3min amrap:
75 DU Buy-In
15 Deadlifts 80/60
15 Bar Facing Burpees
Rest 3:00
3min amrap:
75 DU Buy-in
10 Deadlifts 100/70
10 Bar Facing Burpees
Rest 3:00
3min amrap:
75 DU Buy-in
5 Deadlifts 120/80
5 Bar Facing Burpees

EMOM 12 min

5 burpees
10 KB-swings
3-5 mu-up rows/mu-ups

Shoulder mobility:

• work the triceps, pecs and lats with a band.

OVERHEAD SQUAT + SN BALANCE
Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat 2sec
Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance 2sec