Strenght, E3MOM
5x 3 F-squat, 6 B-squat
70kg, 75kg, 80kg, 90kg, 75kg

Condition
E2MOM, 6 rounds
12cal machine
12 KBS/ 24kg

Rive veto loppuun asti/ high pull ja alle.
Työntö rauhassa alas ja kiihtyy loppua kohti.
Leuat jalat yhdessä. ( abmat)
T2B swingi täysi liikerata. ( kuminauha)
OHS kierrä olkapäitä, aktivoi siivet.

10 sets x 3 min ON/ 1 min OFF

A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

Hang squat snatch
3-3-3-3-3-3-3

Power snatch
3-3-3-3-3-3-3

On the 2:30 x 6 sets:

Set 1 : 5 Reps @ 65%
Set 2 : 3 Reps @ 68%
Set 3 : 1 Rep @ 70%
Set 4 : 5 Reps @ 68%
Set 5 : 3 Reps @ 70%
Set 6 : 1 Rep @ 73%

Shoulders/Arms

Warm Up
Crossover Symmetry Protocol

Superset #1 - 4 Sets
A1 Shoulder Press - 8 (Same weight all sets)
A2 Bent over Rear delt raise - 12

Superset #2 - 4 Sets
B1 Single Arm Dumbbell Press - 10/10
B2 Plate Bus Driver - :30 mp

Triset -3 Sets with dumbbells
C1 Biceps Curls - 1 minutes
C2 Lateral Raise - 1 minutes
C3 Triceps Extension w band - 1 minutes
C4 1 minutes rest

For time:
6 Rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap: 20 min

AMRAP 12

50 Sit-Ups
30 Push-Ups
50 Air Squats

**every 2:00, perform 7 burpees.