Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *

*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#
Goal: 14 min.

Snatch

A) WU EMOM 5:

• 1 Muscle Snatch + 1 OHS + 1 Snatch Balance

B) Squat Snatch Waves
3 Waves E2MOM X9:

Set 1: 1.1.1 Snatch @70%
Set 2: 1.1 @75%
Set 3: 1 @80%

Set 4: 1.1.1 @75%
Set 5: 1.1 @80%
Set 6: 1 @85%

Set 7: 1.1.1 @80%
Set 8: 1.1 @85%
Set 9: 1 @90%

Back Squat

1: 5 Reps @75-80%
2: 4 Reps @80-85%
3: 3 Reps @85-90%
4-5: 2 Reps @days heavy

EMOM 12
40s on/20s off:

1) Echo Bike
2) Burpee Box Jump Over
3) Heavy DB Snatch @22.5kg/50lbs

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip. ext.
• 10/10 Barbell Front Foot elevated reverse lunge (Front rack)

40min (45sek/15sek)
1. Russian swing raskas
2. Askelkyykky
3. Abmat situp
4. High pull
5. DU / SU
6. Rinnalleveto
7. Rengassoutu / Leuanveto
8. Burpee
9. Thruster
10. Boksin yli hyppy / -askellus

Valakyykky, nousu raskas 2 toiston sarja
Pystypunnerrusta, selänojennua, ylätalja, ojentajat ja core.

Tempausta lantiolta 27kg saakka OTM 2reps

Tempaus polven alla paussilla 1-2reps
25,29,30,32,34,36,38

Rive polven alla paussilla +työntö
30,35,40,45,45,45,49,49

+sally +vatsaselkäjumps

Deadlift 3x2

Bench press 2x3+1x1

For time

• 20 GHD sit-ups
• 40 air squats
• 400-meter run

3x10 Hanging Knee Raises
3x10 Banded Pallof Press

Remaining time: AB, Row, Ski, Skillmill