Back Squat Week 3: 3x5 @ 75%, 3x3 @ 85% - rest 2:00

Record any important stuff!

5 x 1000m

@ -5sec of avg 500m split time in 5K TEST

YGIG

3 rounds for time

• 50 Air squat
• 7 Muscle up
• 10 Hang power clean 60kg/40kg

Timecap: 14min

20 kierrosta aikaa vastaan:

• 5 leuanveto
• 5 etunojapunnerrus
• 5 istumaannousu
• 5 ilmakyykky

Time cap 20

Build up to TM

Cluster - Push Press - Push Jerk - Split Jerk

2min rest between sets

AMRAP 12 / YGIG

10 KBS 32/24kg
10 Box step over (w/ 2x DB´s 22,5/15kg)
10 Burpee

5 x 3 minute on / 1 minute off
Starting every round with a 200 m run
Followed by amrap of
8 DB snatch
6 DB goblet squat
4 burpees over DB

DB @22.5/15

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 65-70% of max BS / add weight to previous week

16 mins with a partner

• Row 2000m
• Amrap of Cindy for the rest of time

Cindy is
- 5 pull-ups
- 10 push-ups
- 15 air squats

You can split the workout with your partner anyway you like, but you must row the 2K first.

for time:

30 wall ball
30 kb swing 32/24kg
50 du
20 wall ball
20 kb swing
50 du
10 wall ball
10 kb swing
50 du

15min time cap