12 kb snatches 32/24kg
1 rope climb

Tempaus veto + tempaus polven yläpuollella, (1+2)x8 50%-->

12 cal assault bike
6 bar muscle ups
9 hspu

0-10min: 10-20sec ring support hold
10-20min: 1-3 Bar MU
20-30min: 1-6 Strict HSPU

1. Front squat

• 3@75%
• 1@80
• 3@75%
• 1@83
• 3@75%
• 1@85

2. Jerk

• 60% 3
• 65% 3
• 70% 3
• 75% 3
• 80% 3×3

3. Hang Clean

• 60% 3
• 65% 3
• 70% 3
• 75% 3
• 80% 2×2

4. Conditioning

For Time
21-15-9
- Power Snatch 40kg
- T2B

5 Rounds for time

• 7 K2E
• 7 KB swings 20kg
• 14 Goblet lunges 20kg
• 14 Handsstand alternating hand releases (7 each hand)

Hand releases: Static handstand hold where you let go with one of the hands at a time

Back Squat 1RM

20 Min AMRAP

10 Burpees
100M Weighted Run #20/14 (#30)
10 Med Ball Thrusters #20/14 (#30)

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

Back Squat 5x4 @ 75%