Front squat 3x6 reps (3 sec pause)

-rest 90-120 seconds

Deadlift

2 x 10 @ 50-55%
2 x 8 @ 60-65%
2 x 6 @ 70-75%
3 x 2 @ 80-85%

Send off 3:00

No TnG. No Letting Go.

AMRAP 20

5 pull ups
10 push ups
15 air squat

Hang Squat clean + Squat Clean + 2 Jerk

8 x ( 1 + 1 + 2 )

Sets : 1-3 @ 50 - 60%
Sets : 4-6 @ 65 - 70%
Sets : 6-8 @ 75 - 80%

Of C&J 1RM

Send off 2:00

In fifteen minutes find your Squat Snatch 2 RM OTD.

15min alkavalla minuutilla

1. 10-15 laatikolle nousu pallon kanssa
2. 5-10 leuanveto
3. 20-30s kupera kivi

Dynamic deficit deadlift
8x2r @ 40% + bands (% from deficit deadlift 1RM)
Go every 34s.

Shoulder Press

3-3-3-3, Climbing Heavy

Sendoff 2:30

6x10
90 secs rest
3010 Tempo

3 secs lowering, 0 at the bottom, 1 up and 0 at the top.

EMOM 10

Clean Pull + Hang Power Clean + Power Clean

35-50% Goal of todays 1 RM