4 sets
1 front squat + 3 back squat
Rest 2:30 b/t sets.
Tough sets. Same weight all sets.

Kehonpainoa ja laitetta

TT Qualifier 2

AMRAP 8

• 2-4-6-8… Power Clean
• 4-8-12-16… T2B

@65kg

Clean Pull

• 4x1

@110-120%
*E3MOM

Front Squat

E3MOM x4-5:

• 3 FS @85-90%

Accessories

4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 60s KB fr. Carry
• 45-60s Spanish Squat Hold

*rest as needed

30 min

• 2 min row
• 10 GHD situps

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Choose one of the options for the day:

A) Option 1 – Easy bike
30 to 45-minute BikeErg @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Easy run
30 to 40-minute Run @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Alternate A1/A2, rest 1:30-2:00 between movements

A1. Strict press
Build to a heavy double (H2) @ RPE 7-8 (2-3 RIR)
+
2-3 x 4-6 @ 85-90%H2 (RPE 6-8/2-4 RIR)

A2. Strict pull-up
Build to a heavy double (H2) @ RPE 7-8 (2-3 RIR)
+
2-3 x 4-6 @ 85-90%H2 (RPE 6-8/2-4 RIR)

Paikkojen availut 5 min

Warm-up 00:30 / 00:30 x 9
1) Snatch lift-off
2) Hang muscle Snatch / Hang power snatch / Hang squat snatch
3) Press btn (snatch grip) / FS /Snatch balance

EMOM 9 min (light to mod):
4 sets: 3 Power snatch
1 set rest
4 sets: 2 Squat snatch

Every 2,5 mins x 5 (mod to heavy):
1 Squat snatch (merkkaa painot)

For Time:
5 RNDS:
3 snatch (42,5 kg)
3 burpee over bar

Bar muscle-up

2x2x42
2x2x50
2x2x56
2x1x60