Back squat
4 x 6 x 70% / rest 2 min

Deadlift
10-10-7-7-3-3-3

Push Jerk 5x1

Deadlift

4x4

E3MOM / 2-3 RIR

Back squat

5x3

85-87% / 1 RIR /E3MOM

Amrap 6
Run 800m
rest of time amrap Wall Ball shots

rest 2 min

Amrap 6
Ski 1K
rest of the time amrap Burpees

rest 2 min

Amrap 6
Row 1K
Rest of the time amrap American swings

rest 2 min

Amrap 6
Run 800m
Rest of the time amrap Wall ball shots

-score is total reps of "amrap" movements

A) Box jump to single leg landing
4 x 6 / rest 1 min
*Alternate landing leg each jump

B) Back rack reverse lunge
4 x 12 / rest 2 min

C) 3 rounds
10 barbell side bends (back and forth)
10 good mornings
20 sit ups

E2M x 5

1 power snatch
1 hang power snatch
2 ohs @65-75%

Ideana kehittää tempauksen tekniikkaa maltillisella kuormalla. Pidä sarjat teknisinä!

For time
15 DB box step ups 22.5/15
20 sumo deadlift high-pulls 50/35
25 back squats 50/35
20 sumo deadlift high-pulls 50/35
15 DB box step ups 22.5/15

Back Squat for load:
#1: 5 reps