as Amraps:
1) 8 Shuttle run + 10 Sit-ups
2) 10/7 Kcal Row + 10 KBS

Run Hikilenkki,
1-5 Tyre Flip
20m Farmers Carry,

Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean

• All done without removing hands from the bar
  • Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
  • Option: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
  • Compare: 8th October

High hang squat snatch

5x2@AHAFA

Snatch balance + 2 x Over head Squat

10 rounds every 1:30@70-85% Squat snatch

Front squat
3-3-1-1-1
Starting @ 75%

6 min Emom
1 clean + 3 split jerk 60-70%

Front squat
5-3-3-1-1
Starting @ 70%

Find your overhead squat 1 RM of the day

1) Mountain Climber
2) Burpee/Devils Press
3) DU
4) Airbike