Front Squat, 2 sec pause on bottom

5-4-3-2-1 + AMRAP 70% @ heaviest weight

Send off 2:30

Complete as many row calories as possible in 15 minutes while performing rounds of:

5 Strict Pull-Ups
10 burpee box Jumps 24"/20"
15 pulls on the rower

EMOM x8

1) 8-12cal row
2) 8-16 box jump over

Up to technical max in 20min.

Huom!
3min levot viimeisten raskaiden toistojen välissä.

Warm up sets:
1 x 10 Empty barbell
5 reps at 30% of 1RM
5 reps at 50% of 1RM
3 reps at 60% of 1RM
3 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
1 reps at 90% of 1RM

Power clean, 3 reps as heavy as you can (with good form).

Starts from the ground and catch in a small squat, extend hips and legs.

! SHARP CATCH !
Post three heaviest triples, other sets into comments.

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3x8 Back Squat @70-75%

Work up to heavy 4RM

2x6 @90% of your 4RM

3x3 deadlift

15min alkavalla minuutilla

1. 7-10 kp tempaus
2. 7-10 kp thruster
3. 7-10 boksihyppy

Joka minuutilla tulisi jäädä ainakin 20s lepoa

Open Workout 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

60kg. deadlifts, 10 reps
15 box jumps, 24-inch
82,5kg. deadlifts, 15 reps
15 box jumps, 24-inch
100kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
142,5kg. deadlifts, 30 reps
15 box jumps, 24-inch
165kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

42,5kg deadlifts, 10 reps
15 box jumps, 20-inch
60kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg. deadlifts, 20 reps
15 box jumps, 20-inch
82,5kg. deadlifts, 25 reps
15 box jumps, 20-inch
92,5. deadlifts, 30 reps
15 box jumps, 20-inch
100kg. deadlifts, 35 reps
15 box jumps, 20-inch