Back Squat

2 x 5 x 70%
2 x 3 x 75%
2 x 2 x 80%

Send Off 3:00

Every 5 Minutes x 5 sets:
100 Double unders
20 TTB
20-18-16-14-12 Thrusters at 43/30kg

Try to get the work done under 4 mins max!
Scale TTB number down or knee raises.

Post your working time with a breakdown in comments.

Front squat 4x4 AHAP

-rest 2 minutes between

1 Clean & Jerk each Min for 10 Mins 70% of 1RM Clean

10min
5 raaka tempaus
5 boksihyppy

Back squat

80 % x 4
87,5 x 3
95 % x 2

80 % x 2
86 % x 1
92,5 % x 3 +

5min AMRAP
TGU (alternate hand on every rep)
Challenging weight.

1. 5 Squats 100/70kg
2. 8 Shoulder Press 40/30kg (No Rack)

This is a strength workout, find the right load on each movement.

For time

4rounds:

30 DU
12pull up
12 push up
12 box jump
30sit up