21/15/9
Wall Climbs
Thrusters
Ring Dips.
22:19, shoulder stripper.👍

3 rds. for time

OHS X 34
DL X 34
WB x 34

Timecap 34 min.

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 4111

Build to today’s heaviest double at the prescribed tempo.

7kierrosta on the min

8 burbee
16 askelkyykkkyy
10 push pressii
10 box jump
10 sit up with wall ball
1min assault bike
Lepo

Power Snatch 5x2.

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
Set #2 – 1 Front Squat @ 89% of 1RM Front Squat
Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
Set #4 – 1 Front Squat @ 92% of 1RM Front Squat
Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
Set #6 – 1 Front Squat @ 95% of 1RM Front Squat
Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

BS: 3x2

Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)