AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches 50/35kg

Score = Number of power snatches completed at 10:00

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1

Increase loading across all 9 sets and establish a heavy single front squat for the day.

3 Rounds For Time:
60 Double Unders
9 Hang Power Cleans 70/50kg

[Rest 1 minute between each round]

Score: Total time to complete the workout, minus rest.

4-5 Rounds NOT FOR TIME

16-20 alt. Dumbbell Z Press
30-40 sec Scissor Kicks
8-10 Single Leg Dumbbell Glute Bridge (2s On Top)
16-20 Alt. Dumbbell Renegade Rows
16-20 Alt. Reverse Lunges (weight)
30-40 sec Superman Hold

Every 90s x 10 (Alt A and B)
A) 3 Shoulder press V.2-3 (2-1-X-1)
B) 3 Chin up V.2-3 (2-1-X-0)

Every 1.30min x 4

1 Power clean +
1 Squat clean +
1 Hang squat clean

@65-70%

Every 2.30min x 4
5 Front squat V.4

Huom!
Sarjat ilman kenkiä.

20min, joka toisella minuutilla 3 x raaka tempaus

Deadlift (Wendler week 10)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
The % are calculated from 90% of your 1RM!
3+ means AMRAP!

*Add 5-10kg to your 1RM

Box Squat: 3RM. Rest 2:00
- Wide Stance, Parallel box
- Sets of 5,4,3,3,3....
- Option: 5 x 3 at moderate weights