For time
15 12 9 6 3
Alternating Dumbell hang clean and jerk 22,5 kg
Burpees over the dumbell

A.
60s. Row / Bike

2 rds:
9 Air squat
7 Ring row
5 Push up

60s. Row / Bike

2 rds:
6 DB Power clean
6 DB Front squat
6 Burpee

Mobility...
- Lunge complex
- Thoracic
- Shoulders

2 rds:
4-6 Snatch Pull
4-6 Muscle snatch
4-6 Snatch balance

"Foot Locker"
5 Rounds:
15 toes to bar
15 wall balls (30/20)

Directly into...

5 Rounds:
15 power snatches (75/55)
15 overhead squats (75/55)

Kilos:
wallball 13/9
barbell 34/25

"Grunt Work" Week #3

With a running clock:
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 9: 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep
On the 13: 1 rep
On the 14: 1 rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles.
Sets 1-4 completed "On the 2:00" , Sets 5-11 completed "On the 1:00". Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Amrap 20
5 hspu
10 lunge double kb 20 kg+20kg
20 sit up
40 double under

24min AMRAP:
30/24 cal (BikeErg/RowErg/SkiErg-alternate each round)
30 Deadlifts (70/45kg)
30 Air Squats
30 KB Swings (24/16kg)

30 min " AMRAP "

for quality / at

600 m row
50 DU tai 30 rower over jumps
20 box over steps
10 lateral burpees
5 Bar MU / 10 pull ups

Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom

Amrap 8
20 double
Ladder + 3 dumbell 22 kg
3' test
Amrap 3
Ladder + 3 burpees e front squat 50 kg

Open Gym klo 16:00 - 17:00
InBody mittaus klo 16:00 - 20:00.