2-position clean x5 (above the knee, from the floor)

Front squat - 5x5 @ 83% (up wt on last set if you feel good, no failed reps)

6 - 5 - 3 - 3

AHAFA

Tempo takakyykky 5,5,5 (3100)

tauot 3 min, nousevat painot

4 Rounds

3min AMRAP : 1min REST

6 Squat Clean Below the Knee (40/30kg)
4 Bar Over Burpees

Score: Total Reps

3 x 6-8 @ final weight of previous

5 x 10min Low Intensity Aerobic Conditioning

1) 10 x Db Snatch Alt. Arms -10 x Burpee

2) Row

3) 10 x TGU Alt. Arms - 50 Singles

4) 10m Walking Lunge w/ Plate Overhead - 10 x Burpee

5) 10 x Hollow Rock - 10 x Burpee

Keep HR between 60-75% of MAX

Handstand walk & HSPU skills

5 rounds for time:

• 8 front squat 70/50kg
• 8 burpee
• 8 cal row

AMRAP20
(ygig)
400m row (200+200)
400m run (200+200)