E3M x 4

6 deadlift V.2-3 (2-1-X-1)

Huom! Huomio liikkeen tempo. 2s alas->1s pysäytys lattiassa säilyttäen "paineet".

AMRAP 15

50 double unders
5 squat clean 75/60kg

Hang Power Clean + Power Clean + Push Jerk

Find Following Complex RM in fifteen minutes.

(Don’t drob Bar btw. HPC&PC)

For time
30 c&j 60/42,5kg

as many reps as possible in 12 minutes, with partner

36 step over box 24/20", with kettlebells
44 kb deadlift
30 russian twist with medball 9/6kg

split reps. as desired

AMRAP 7

3-6-9-12-15-18...
WB 9/6kg
Db snatch

Shoulder press (floor)

5-7x8-10@AHAP

btw sets 10 negative pull ups. Rest as needed btw sets

Metcon (Time)

4 rds
400m Run
7 Squat Cleans 100/70kg

• 20 min Time Cap *

A) Back squat
4-4-4 work up to heavy (2 RIR)
Then 1x max reps (-2) @80% H4

B) Every 2,5min for 4 rounds
3-3-3-3 strict pull-up for load (or negative)
20-30s L-sit hold

A) In 15 minutes
Work up to heavy 1 rep shoulder press (1-2 attempts), then
2x max. reps @80-85% H1