Etsi päivän hevi 6 x4 ja sitten pudota 3 sarjaa 80-90% siitä

Back squat

Warm up
2x60%
2x65%

Basic weight
2x70% x6

Every 2min for 5 Rounds
8 hang power snatch 50/35
8 overhead squat

Every 90 sec for 9 min (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Take 8-10 minutes to build up Front Squat
+
E2M for 16min (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Focus on tempo and depth.

+
3rft
25 Wall Balls
10 Strict Pull-Ups

Amrap 8'
500m air bike
10 ctb
5 push press 60kg
3' rest
Amrap 8'
5 one arm db alt devil press 24kg
10 hspu
15 Kb swing 24 kg

Mobility

• 45s. Row/Bike - Squat + twist
• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge w/ stretch

• 45s. Row/Bike - Superman hold (alt.)

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Press

• 2 rds:
  3-position clean pull
  3-position squat clean

• Mobility...

• Work on complex

For Time in minutes.

33 Deadlifts (50/30kg)
33 Box Jumps (60/50cm)
33 Kettlebell Swings (24/16kg)
33 Knees-to-Elbows
33 Sit-Ups
33 Pull-Ups
33 Thrusters (25/30kg)
33 Wall Ball Shots (9/6kg)
33 Burpees
33 Double-Unders

For time
800m run
21 burpees box jump over 60cm
800m run
21 clean and jerk 70kg
800m run
21 burpees box jump over 60cm
800m run

Dynamic bench press
12x3r @ 50%
45s. recovery