Back Squat

2 reps V1

1 rep V1

2 reps V1- V*

2 reps V*

1 rep V*

Tempo BS + broad jumps

3 sec tempo down and explosive up.

5 reps x 4 sets @50-60% 1RM

Every 3 minutes

After each set perform 2 broad jumps

4 rds

Chest to ring pull ups 7 reps 2 sec pause at top

rest 30 sec

KB march 30 reps + 40 m single arm KB farmers carry / side

rest 1 min

hang clean + clean, 3-5x1+1, you choose the weight. All working sets are above 75 %. The heavier you go the less sets you do.

Tall clean

3 x 5, you choose the weight

C&J 3 reps x 5 sets V1
rest 2 min between the sets

-sama paino joka sarjaan
-ei tartte olla tng voi pudottaa välissä

2 RFT:

500m row
50 du´s
30 wb 9/6kg

Buy in Row 1000/800m, then:
5 Rounds
10 Box jump,
10 Sit-up,
10 Pull-up,
Cash out: Run 800m.
Target under 14min

For time, w/ partner

Run 3200m, change after 400m
Row 3000m, change after 500m

AMRAP 17

40 Du`s
12 DB Squat Clean 22,5/15kg
8 Strict Pull ups
20 DB Fronts Squat 22,5/15kg