Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

3 x 10min amrap
5 min rest between sets

A
3 power clean 50/35kg
6 burpee over bar
15 cal row

B
6 power clean 40/30kg
6 burpee over bar
12 cal row

C

9 power clean 30/25kg
6 burpee over bar
9 cal row

15min amrap

15cal bike
15 push press 40kg
15 bar over burpee

Back squat:
10 rep every 2 min x5

0-8 min:

Amrap

Soutu 18/15 cal
T2B 20
Soutu 18/15 cal
C2B 15
Soutu 18/15 cal
Rengas MU 10/7

8-13 min:

Maksimipaino: 1 tempaus + 2 tempausta riipusta

13-15 min: lepo

15-25 min:

For time (70/50)

80 DU
30 DL
10 HSPU
80 DU
20 Front squat
10 HSPU
80 DU
10 Squat clean thrusters
10 HSPU

60 min pyöräilyä

lepoja ja sit vetoja!

every 3 min for 3 rounds
10 power snatch
5min rest
every 3 min for 3 rounds
10 clean and jerk
5min rest
every 3min for 3 rounds
10 thrusters

For time
300m run
15-12-9
Airsquat
Ring row
Push up
300m run

Snstch 6x1
Snatch pull 5x2
Front squat max