CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• piiiikkkusen tatsia cleaniin pikku hiljaa
• paino saa olla suht kevyt ja keskity terävyyteen

A: Bench press amrap@75kg + 4x5 deload set
B: Leg press 5set
C: DB Incline Bench press 3set
D: Leg extensions 3set
E: OH Cable triceps extensions 3set

10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.
Goal: finish round of 12s.

3 rounds:
run 5min
rest 3min

average pace is score

A1) 3 sets for quality

single arm KB row w/ 3 sec. down x 10/side
push ups on KBs x 10

-Into-

A2) 3 sets for quality
suticase walking lunge x 10
crossbody deadlift x 10/side

B) EMOM 10 min.
Odd: 1 swing + 2 high pull + 3 snatch
Even: 3 swing + 2 clean + 1 thruster

Perform the complex on each side within the minute.

C) 2-3 sets for quality
5/5 tall kneeling KB halo
5 prone snow angels
1:00/1:00 pigeon/couch stretch

Emom3
30 du
20cal bike
10 burpee

Niin pitkään kun kerkee 3min sisään.

Alternate between Back Squat & One Arm DB Row

5 Back Squat
6+6 Dumbbell Row

5 Sets Both. Start every 2:00 ( Total 20 minutes )

Tempo overhead squat
3 seconds on the way down controlled on the way up
4 x 2 @ 80% of max OH squat

Power snatch
4 @ 60% of max snatch
4 @ 65%
4 x 70% x 2

Segment snatch deadlift
4 x 3 @ 80% of max snatch
(Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

Strict press
3 x 3 as heavy as possible

Optional accessories
3 sets
30 sec bar hang
30 sec high plank
20 DB bicep curls
20 DB skull crushers

For time :

21-18-15-12-9-6-3
Box Step-Ups 24"/20"
Row or Bike Calories

TC 13

Shoulder Press 10-8-6-4 reps, then max reps @ 80%