20 Bulgarian split squats 50/35kg front rack
12 strict hspu

Time cut off 18 Mins

1-9
Front squats
t2b

L1: 40/25kg
L2: 50/35kg

-eka molempia 1, sitten 2, 3 jne
-TC: 10 min

3 rounds
8+8 half kneeling db press l
8+8 one legged deadlifts
8+8 One arm DB Row
rest 2 min bwn rounds. Use light/moderate weights.

3 rounds
1:00 cardio
:30 plank hold
:20-30 hanging
10+10 banded lateral side steps
10 banded air squats
3 negative chin ups

Every 90 sec x 7
Pause clean ( 2 sec below the knee) + low hang clean

-all squat cleans, use 80-85% max

3x3 Zercher squat, easy weight.

4x 30m KB framer carry + 30m front rack kb carry, HEAVY

Try d-ball clean, d-ball from ground to shoulder.

5 Super Sets, every 4 min

8 - 12 repetitions Bench press @ AHAP
10+10 Dumbbell Row @ AHAP

25 Sit-Up,
5 Box Jump,
20 Sit-Up,
10 Box Jump,
15 Sit-Up,
15 Box Jump,
10 Sit-Up,
20 Box Jump,
5 Sit-Up,
25 Box Jump

1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
- Reset on each rep

2) Barbell Split Squats - Back Rack: 4 x 6 ea. Rest 90s.
- 2-3 sets to build in weight
- 4 sets with a challenging weight.

3) Glute Hip Thrust - Single Leg: 3 x 15 ea. Rest 60s.
- Bodyweight for all sets

4) Crossbody Carry x 8 Minutes.
- alternate sides evenly

8 Rounds (4 each)
Ygig, switch after each round
10 hspu
10 clean and jerks 30/20kg (light!)
15 back squats

Time Cap 18 Mins