20s all out
40s easy

3x2+1x45-65kg

Front squat

12-18 (see notes) @ 82-86%, rest 3:00 between sets

= Aim to hit 12-18 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week

2-3sets:

10-15 GHD hip extension
8+8 curtsy lunge

28' AMRAP w. partner, YGIG

10 dbl DB squat clean @22.5/15kg
20 pull up
10 devil press
30 push up
10 dbl DB thruster
40 cal row
3'rest

5' airbike for cals

Käsipainoilla, vuorokäsin. Toinen käsi aina suorana, toisen tehdessä.
Lepää sarjojen välissä n. 1min

10-15min hölkkä

1x 5min juoksu 1min kävely
1x 10min juoksu 1min kävely
1x 15min juoksu 1min kävely

Edellä mainittu

Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

A) Practice SB Clean to SB Squat Transition for 5-10min (ota videolle perkule)

B1) 3x 3min on/2min Off:

• 10 SB Squat (heavyish)
• AMRAP: Assault run

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 20m HSW
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up

8 min E2MOM:
• 2 Hang Power Snatches
Recommended weight is 70% 1RM Snatch.