Back Squat
5-4-3-2-1-2-3-4-5

AMRAP 13

Row 21/17 Calories
8 Deadlift 70/50kg
Row 21/17 Calories
16 Kb Swing

Deadlift

4 x 2 @ 80 - 85%
3 x 1 @ 90 - 95%

Send Off 3:00

5:00 Cardio

3 rounds:

15 Banded Pull Apart
5-7 Ring Push Ups
10 Cossak Squat, alternating
20 Pass Trough

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: 61 / 43 kg

A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax

EMOM x12 (4 rounds)
1) 10 Double KB Snatch (from
floor)
2) 10m Front Rack Walking Lunge
3) 8-12 TTB
Overall RPE 3 to 4, not all out.

Every 90-120sec C&J
Double x9-12 @75-85% of 1RM.
Drop and Go. All sets across
(same loading).

Find heavy of the Day in 15min
(RPE 5)