5 Sets of 2
Pausing Front Squats 3s pause in the bottom of each rep.

Set #1 - 65% of 1RM Front Squat
Set #2 - 70%
Sets #3+4+5 - Build to a heavy double.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds:

1) 10-20 Bar Hanging Hip Touches
2) 10 V-Up + 10 Hollow Rock

RPE 3

20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds
goal: 4 rounds

EMOM 10 mins
odd: 3-5 Chest 2 ring pull up (sc:3x negative )
even : 3-5 kipping ring dip

RX+: EMOM 10 : 1-3 ring mu each min

Banded Alphabet: 3 sets on each side. Rest 60s.

Eilinen / Lepo

14’ Ladder Up 3,6,9,12,… of:
Power Snatch 40/30
Toes to Bar

Running clock
0-10 mins build upto a heavy complex of power snatch/ hang squat snatch/OHS

13-18 mins perform 30 snatch@70-80% of above or hit TC whatever comes first

20-26 mins accumulate 30 OHS@70-80% of 1A.

30-36 mins amrap of
6 pistols
3 strict pull ups

38-42 tabata core or mobility

3 rds For time:

20 Dumbell Squat snatch 22,5/15kg
HS walk 10m

AMRAP 3, Rest time 1 minutes btw. AMRAPs

Row 500/450m
Max reps squat snatch 80%

Row 500/450m
Max reps clean&jerk, same weight than Snatch

100 Du´s
Max reps Thrusters, same weight than Snatch

100 Du´s
Max Reps TTB

Run 400m
Max reps Squat Snatch 80%