A,
Goblet Squat 20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

Goal to build up to is using 1/2 your body weight for all 20 reps!

B,
3 rounds for quality of:
10 Tempo Bench Press, pick load
15 Hanging Leg Raises
Double Kettlebell Front Rack Carry, pick load, 30m
200 Single Unders
Tempo Bench Press- 3 secs down and up

Complete at RPE 6-7/10.

C,
3 rounds for quality of:
Plank Hold, 20 secs
See-Saw Plank, 15 secs
Plank Jack, 10 secs

Rive ja työntö

7min AMRAP
40m Shuttle run
10m Bear crawl
20sec Hollow hold
40m Shuttle run
10m Crab walk
20sec. Arch hold

---

2 Rounds of ankle flow

For Time:
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
@22,5/15kg

3x400m, rest 1:00 btw efforts
—— Rest 1 min ——
3x300m, rest 1:00 btw efforts
—— Rest 1 min ——
2x200m, rest :30 btw efforts
- go by feel

Back Squat 5x1

5-5-4-3-2

Go every 2:30

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

17' AMRAP of:

Run 200m
Double unders x40
Row 15Kcal

A:
Halted snatch pull + halted power snatch
5x2+1 @50-60%

B:
Tempo power snatch + snatch balance

8x1+2 @easy weight

C:
Power snatch doubles 3x2 @70-75%