Back Squat 5/4/3/3/3+

• If you got more than 5 reps on the +3 last week, go for heavier weights

• All sets over @80%, the final set is a “+” set, meaning you’ll do as many reps as you
  can (at least 3) with the same weight you did your last set of 3 with.

EMOM 16:
1. 10 double DB burpee deadlift 2 x 15/10kg
2. 40 sec moderate erg
3. 1-2 rope climb
4. rest

• rest 3 min

EMOM 8:
1. 6-8 devils press 2 x 15/10kg
2. 30 sec moderate+ erg

emom 5
3 power clean&jerks @ 50-60%
rest 1 min
emom 5
2 power clean&jerks @ 60-70%
rest 1 min
every 30sec for 5 mins (10 reps total)
1 power clean&jerk @70-80%
rest 1 min
emom 5 : 3 power clean&jerks @ 50-60%

AMRAP 12
12 Box Jumps
12 Deadlifts
9 Hang Power Cleans
6 Jerks
6 Bar Facing Burpees

RX: 60/40kg
Rx+: 70/50kg

Build in 10 minutes Heavy Set Of 1 Rep.

10 Power clean 50/35kg
5 bar MU

8 x alkavalla 90s
1 rinnalleveto + 1 rinnalleveto riipusta + työntö

rakenna päivän kohtuulliseen painoon

3 rounds for time

800 meter run
One round of DT
Two rounds of Cindy

D.T is
12 deadlift 70/50 kg
9 hang power clean 70/50 kg
6 push jerk 70/50 kg

Cindy is
5 pull up
10 push ups
15 air squat

Time cap 22 min

Scaled version:
run 600 m
Leuat > kumppari/hyppyleuka

Huom: valitse kilot viisaasti. Kilojen tulisi olla sellaiset että pystyt tekemään toistot hyvällä tekniikalla ilman isompia taukoja.

4 rounds max reps ( AMRAP )

1 min max reps KB swing
30sec min rest
1 min max cal on assaultbike
30 sec min rest
1 min max cal on skierg
30 sec min min rest

Deadlift

• 6 x 5 /V1-2, 3-4"
• 3 sec Down