15 x 30s töitä/30s lepoa

1. Varpaat tankoon
2. Tuplanaruhyppy
3. Rinnalleveto kyykkyyn 61/43kg

CLEAN + FRONT SQUAT

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

5x
A) KB Clean/2x16kg/3-5-7-9-11
B) AB/n300 tehot/3-5-7-9-11cal
C) C2bike/500m/recovery

Rest 4min
5x
A) KB Deadlift/2x32kg/3-6-9-12-15
B) Ringrow/4-8-12-16-20
C) AB/n300 tehot/5-10-15-20-25cal
D) C2bike/500m/recovery

6 sets:
5 Split Jerks
- Go by feel, focus on technic!
- Rest as needed btw sets

Amrap10:

10 devils press
8 goblet sguat
6 box jump

5 x 2

Clean

A) WU 3-4x For Quality

• 5 Clean DL + 5 High Hang Muscle Clean + 5 FS (empty to light BB) Straight Into,
• 3-5 Seated Box Jump

B) E2MOM Until Days Heavy

• 1 Squat Clean

C) Clean Pull

• 3x2 @110-120% *Rest as needed

Front Squat

• 4x2 (0-1RIR)

*Rest 3min Between

Core

3-4 Rounds For Quality

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 45-60s Stir The Pot

Optional Accessory

3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m SB Bearhug Carry (Heavy)

Front squat + pause front squat x 4 @ 85-90 %
Pause 2 sec at bottom

Back squat 3x2

Clean & Jerk

A) E75SEC X5

• 1 Squat clean + 1 Split Jerk (1s pause below knees + 1 sec pause in split jerk catch) @70-75%

-rest 2-

B) E75SEC X5

• 1 C&J

@75-80%

-rest 2-

C) E90SEC Untill Days Max

• 1 C&J

Front Squat

2 Waves:

3-2-1

*3 @70-75%
*2 @75-80%
*1 @85+

*rest 2min between sets. Add weight second wave

Metcon

Chipper For Time:

• 50 DB Snatch @35lbs
• 50 Cal Row
• 50 Lateral Burpee Over Rower
• 50 Cal Row
• 50 DB Snatch