45min AMRAP
max cal Echo Bike
Every 1min 15sec: 5 burpee
Start with burpees at 0:00.
(36 rounds)

Squat Proge

Back Squat:

• 1x3 @70%
• 1x2 @80%
• 1x1 @90%
• New PR Attempt in 1-3 sets (jos tuntuu siltä)

Snatch

A) 3 Position Snatch (floor, below & above knee)

• E3MOM X5-6

*älä tiputa tankoa setin aikana
*add paino each setti

B) Squat Snatch

• 3-4x1 @100% from complex weight

*rest 2min between

Metcon

4x 3min On/2min Off:

• 20 GHD
• 12 DB Box Step Over @2x35lbs
• AMRAP: Rope Climb

Accessory

3-4 Rounds For Quality:

• 10-15 Heavy KB Swing (oikeesti heavy, ei tarvii tulla silmien tasolle)
• 45/45s Copenhagen Plank
• 15/15 Weighted Calf Raise

*Rest As Needed

Warmup
8 min
EMOM5
2 clean pull + 2 muscle clean + 2 tall clean
Power Clean
Build up to heavy 1
TC 25 min
Accessory
Collect 4 min total time in handstand hold
- every break -
Hip raise 12/12
Pushup 20

Intensive back squat workout with total 56 reps. Do it for example every third minute.

Warm up:
1:30-1:00-:30 machine
6 samson
3+3 spider stretch
12 shoulder taps
12 glute bridge
12 deadbug
6 back squat @barbell -> voit nostaa painoa kevyesti

1) E2:30 x5:
5-5-4-4-4 back squat
10 d-db strict press

2) 10min:
10 reverse lunge
5 squat jump
10 db plank through
10 mountain climber

1 x 12

3 x 8

Dumbbell Single Hand Overhead Press
- 3 sets of 10 reps

Overhead squat

4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

Snatch

10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

– Take 2:00 break between each weight to add load and to prepare yourself –

– Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.