Find your 1 rep technical max!

3 x 2 /*2 reps in the tank
2 x 1 /*1 reps in the tank

*3minute rest between sets

4 rounds, every 2:30

4 shoulder presses
3 push presses
2 push jerks
10 s oh hold

AHAFA

"Karen"
150 x Wallball shots @ 20lbs/14lbs to 10ft mark
For Time

3 Sets

1 Squat Clean every 30s x 10

Set 1: @ 70%
-rest 2min-
Set 2: @ 75%
-rest 2min-
Set 3: @ 80%

15-12-9

• front squat @ 70/50kg
• ghd sit-up
• box jump

3 rounds for time:

• 500m row
• 10 thrusters 60/42,5kg

Rest 2min between rounds

In 25 minutes:

• 2 x (halting clean deadlift + clean), re-grip after clean

4 x 4min amrap alternating, no rest in between

A) amrap of
5 pull up
10 push up
15 air squat

B)
row for meters

YGIG / round

Both complete 5 rounds yhteensä 10 kierrosta

12 Deadlift
9 Hang Power Clean
6 STOH

@70/50kg tai Skaalaa painot niin, että stohista 70-80%

Time Cap 15min