Build up to heavy 2RM Back Squat
+
1x Max set @85% of 2RM

E1.30m x 7

1 power clean + 2 hang squat clean @70-80%

Nousevilla painoilla. Toistot pitää olla teknisiä.

Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Row / Assault Bike
7 Clean and Jerks 50/35kg

5min alkavalla minuutilla

3 x rinnalleveto + työntö @60-65% päivän raskaasta (touch n go)

Mobility for upperbody

For time with an empty barbell:
75 Barbell Rows
50 Barbell Curls
50 Barbell Triceps Extensions
50 Barbell Rows
75 Hang Power Cleans

• 15:00 Cap

Barbell Triceps Extension:

RX

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

43/29 kg, then 52/34 kg, then 61/38 kg

Time cap: 12 minutes

---

SCALED

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

29/20 kg, then 38/25 kg, then 47/29 kg

Time cap: 12 minutes

For time:

20-16-10

ttb
barbell back rack reverse lunge@40/30kg

AMRAP 18

1-10
Handstand Push-Ups
Deadlift
....Remaining time AMRAP :

5 Power Clean
10 Push-Ups
15 Air Squats
20 Double Unders

Deadlift 100/70kg, Masters 45+ 90/60kg
Power Clean 60/42,5kg, Masters 45+ 50/35kg

EMOM 40 ( Work 0:40 / Rest 0:20 )

Minute 1 : 13 Kettlebell Swing + Remaining Time Burpees
Minute 2 : Bike Calories
Minute 3 : 6 Box Jumps 24"/20" + Remaining Time One Arm KB Thrusters
Minute 4 : Row Calories
Minute 5 : Rest

KB 24/16kg
Masters 45+ 20/12kg

Score : Total reps of burpees, Thrusters & Calories.