3 rounds for time:

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

Open Workout 21.4:
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Rinnalleveto raakana tai kyykkyyn+ työntö saksaamalla tai raakana

Selvitä yhden toiston maksimi kilot.

6x Tempaus kompleksi 90 sek välein

1 Raakatempaus
1 Tempaus riipusta (raakana tai kyykkyyn)
1 Valakyykky

Lisää painoa tekniikan salliessa

STRENGTH (10/11)

Back Squat Ladder

3 rounds: 3-2-1 with 90sec rest between sets and 3min rest between rounds.

One round is 3 reps, 90sec rest, 2 reps, 90sec rest and one rep. Use the same loading for all sets, but add loading to each round.

All rounds with RPE 4 to 4+

Add 2,5-5% compared to last week.

AMRAP 4
8 x KBS 24/16kg
6 x Push Up

Rest 2min

AMRAP 4
8 x DB Snatch (alt.) 22,5/15kg
6 x HSPU

Score total reps!

2x3
2x2
2x1

*New set every 3 minutes
*Leave 2 reps in the tank in the triples - 1 rep in the doubles and singles.

Back squat 6 x 8 (no fails, use same weight)

power snatch
- 5 x 2

2x5 cluster sets 40 secs rest
95% of back squat 1RM