Back squat
5-5-5 work up to heavy set (2-3 RIR)
Then 1x max reps (-2) @80% H5

AMRAP 12
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Handstand Pushups
3 Muscle-Ups

6 x 2 back squat, 75 % of 1 RM

E3M x 4

4 back squat V.1 Sarjat huomioiden toistoreservi.

AMRAP 14

Row 2025m
30 Handstand Push-Ups
30 Devils Press
30 DB Front Squats

Rest 2 min

AMRAP 14

Bike 2025m
30 Pull-Ups
30 Sand Bag Cleans
30 Box Jumps 30"/24"

Split reps as you like
DB`S 22,5/15kg. Master 45+ 15/10kg
Sand Bag 60/40kg

3 x 2min töitä/2min lepo

20 seinäpallo
20cal soutu

15min Barbell Work:

Use empty Barbell and Practice the following movements:

- Snatch Balance
- Heaving Snatch Balance
- Tall Snatch
- Squat Jerk
- Half Power Clean (receive the barbell in 90-degree angle)
- Tall Clean

• Do sets of 2-4 reps
• Rest 10-20s. Between sets
• Be fast, but focus more in balance and relaxed lifting

RX:
10 rounds for time:
3 snatch @60/40kg
3 bar over burpee

Scaled:
10 rounds for time:
3 snatch @50/35kg
3 bar over burpee

TC 9min

Rpe 4-4.5

Painon pitää olla liikkuva ja toistojen pitää pysyä teknisenä. Säilytä tasainen tahti alusta loppuun asti.

AMRAP 5
15 Wall Balls
10/7 Calories
5 Handstand Pushups

Rest 3min

AMRAP 5
7 Toes-to-bar
14 DB Hang Clean & Jerk 22,5/15kg
21 Double Unders

”McCartney”

3 hengen ryhmissä

2000m soutu
14 kp thruster 22,5/15kg
34 kk swingi 32/24kg
484 tuplanaruhyppy
108 yleisliike
2000m soutu
18 maastaveto 102/70kg

Aikaraja 40min