Every 2,5min 5 rounds

1 Clean & Jerk 80% ->

For quality:

21-15-9

• KB Swings (add weight in every set)
• Goblet Squats with KB (add weight in every set)

Rinnalleveto raakana tai kyykkyyn+ työntö saksaamalla tai raakana

Selvitä yhden toiston maksimi kilot.

4 x 5

Set every 3 min

2 rep reserve

Back squat
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

“Partner Jack”

AMRAP 20
20 Push Press 50/35kg
20 KB Swings 24/16kg
20 Box Jumps

With a Partner

Find 3RTM in 12min

Then

3 x 3 @ 85% of 3RTM

20 minutes for quality:

• 15m handstand walk or 40m bear crawl
• L-sit hold, 20 seconds
• 12 x push-up (regular, diamond, or parallette push-ups)
• 12 x supine ring row

3 rounds for time:

• 10 thrusters (95/65 lbs)
• 10 burpees

”Mini Diane”

15,12,9
Käsilläseisontapunnerrus
Maastaveto 100/70kg