12min alkavalla minuutilla

1. 6-12varpaat tankoon
2. 20m 1-käden farmarikävely
3. max cal pyörä

5 x E3MOM

8 power clean and jerk 60/40kg
run 200m

• Use a weight that allows you to do touch and goes

4 x 8+8 barbell behind the neck walking lunge
- leave two reps in the tank
- rest 3 min btw sets

back squat
- find a heavy three in 12min

5-7 x 3 touch and go power snatch
- add weight until heavy

Find a heavy snatch balance single in 12min

AMRAP10 for quality:
80m shuttle run
8 t2b
8 hspu

• Rest 2min

AMRAP10 for quality:
15 air squat
10 push up
5 c2b

Shoulder press
6x3

use same weight every sets.

EMOM, Four rounds for reps (AMRAP)

40 sec. Burpees
20 sec. Fronts Squats 60/42,5kg
40 sec. Sit Ups

Deadlift

4 Sets of 4. 70-75% 1RM

Send Off 3:00