Back squat heavy single

8 x alkavalla 2 minuutilla

1. 3 leuanveto + 5 etunojapunnerrus + 7 ilmakyykky max kierrokset
2. laite tasaisella vauhdilla

AMRAP 28

50 Synchro Thrusters 30/20kg
50 Synchro Bar Over Burpees, you may step over bar.
100 Calories Air Bike, split as you like
50 Synchro Hang DB Snatch 22,5/15kg
50 Synchro Knees to Chest

Shoulder press

In 15 minutes:
Work up to a heavy set of 10 reps, then
2 sets of 8-10 reps at H10

DELOA WEEK

A) 4 rounds
2 tall clean
2 front squat
@technique weight

B) 6-6-5-5-4-4 hang squat clean @40-50% 1RM

C) On the minute for 9min
1. KB front rack carry
2. Active bar hang
3. Wall sit hold

*Work time 40-50s

A) "Cindy"
20min AMRAP
5 pull-up
10 push-up
15 air squat

B) Core - On the minute for 6min
5s hollow hold + 5 hollow rock + 5 v-up or tuck-up + 5 hollow rock + 5s hollow hold

Tempo back squat
3x10 (3030) @45-55% 1RM (2RIR)

B) 4 rounds
6-8 strict chin-up
10-12 KB goblet cyclist squat (tempo 31X1) 32/24
Rwst 1min

C) 5min core AMRAP
5 strict toes to bar
10/side russian twist
15 back extension

Cleans
4x4 muscle clean
4x3 power clean @60-70% 1RM
4x2 squat clean @75-85% 1RM

5 sets, of 2 The "Enderton" Front Squats
- Start @60% and build to days heavy complex
- Rest 2min btw sets

1 rep=
1 Pause Front Squat +
1 Double Bounce Front Squat (11/4 Front Squat) +
1 Front Squat