3 x 7min, go hard!

in 7min

• 1000m row
• 20 kb swing 32/24
• rest of the time box jump

rest 5min

in 7min

• 750m row
• 20 kb swing
• 20 box jump
• rest of the time t2b

rest 5min

in 7min

• 500m row
• 20 kb swing
• 20 box jump
• 20 t2b
• rest of the time burpees

Push Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 8.4.

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Goal & Intensity:
Build upper body strength and explosiveness.
Execution: Perform push press sets 5-4-3-2-1 every 3 minutes.
Progress: Add 1–3 kg from your last session of shoulder press (April 8).
Tip: Keep your core tight and use your legs to drive the bar straight up.
RPE: 8-9

Every 2 minutes x 10
3 power cleans
3 front squats
3 push jerks

*If you did this last week and got more than 10 rounds - add weight for this one. If you got less than 10 rounds - you can use the same weight or add only kilo or two.

2 x 10min amrap with partner

A)
5 devils press
5 box jump
5 t2b

2min rest

B)
1 rope climb
5 box over burpee
10 kb swing 32/24kg

*one does one whole round and then you switch

Dumbell row

• 3 x 8 heavy dumbell row

Tempaus tekniikka

3 kierrosta kepillä

5 korkeaveto riipusta
5 voimatempaus riipusta
5 punnerrus niskantakaa
5 valakyykky
5 punnerrus niskantakaa kyykyssä

For Load:
3 - 3 - 3 - 3 - 3 - 3 - 3
Back Squat
- Lift every 4:00-5:00

5 sets of 8 reps

Find your Clean & Jerk 1rm in 20min

3 x Power Clean
@80% of 1RM