Pig Squat by Milko Tokola
20-19-18...-3-2-1 reps of Back Squat.

clean and jerk
- 8 x (1+2)

5x6 Back Squat
Try and start heavy and work around 70-75%

Back squat 6 x 3

• same weight as on Jan 1st. (3 x 3)

3-4 kierrosta laadullisesti:

8+8 single leg kb dl 16/12
10 ring rows
15 air squats
10 hollowrocks
10 archrocks
45s row

7 rounds for time:

• 7 front squat70/45kg
• 7 GHD sit ups

Cash out: 800m run

Option 1

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Wear a weight vest if you have one (14/20 lb)

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Option 2
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Head out for the second run no later than 25:00.

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Option 3
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

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INTENDED STIMULUS
- 30:00-45:00; cap at 50:00.
- Each run in 10:00 or less.
- Partition pull-ups, push-ups, and air squats as desired; scale to keep this portion between 20:00-30:00.: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
- If you plan to opt for 10-20-30 for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout.

4 x 6

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~82.5% of 1RTM)

3min rest between sets

2 x Power Clean & Jerk

Build up to 75% in 15min

4 x 5

AHAFA (As Heavy As Form Allows)

(~77,5% of 1RTM)

3min rest between sets