Tempo Back Squat (21X1)
3x6

• 2 down, 1 pause bottom, fast up, 1 pause top
• Keep weight Moderate-Heavy across all sets. RPE 7

For Time:
600 Meter Run
3 Rounds of "Cindy"
15 Push Jerks
3 Rounds of "Cindy"
600 Meter Run

KILOS: 60/40kg

15min alkavalla minuutilla

1. 6+6 jousiampujan rengassoutu
2. 4-6 varpaat tankoon tiukkana
3. 5+5 kk maastaveto

7 sets
New complex every 90sec
Clean + Hang Clean + Jerk

Hang clean 4 x 4 (60/60/65/65 %)

Tulemme seuraavina viikkoina nostamaan prosentteja joten ole fiksu kilojen kanssa. Laadukkaita nostoja!

3 Rounds For Time:
10 Power Snatches 50/35kg
20 Box Jump
30 Wallballs

Complete 1 Unbroken Set For Reps

• This should be kipping Chest to Bar Pull Ups or Butterfly Chest to Bar Pull Ups
• Use Band if needed 6+ Unbroken
• Beginner make Kipping Pull Ups or Strict Pull-Ups

Deadlift 6 x 2 @ 80% 1RM, rest 2:00.
Full reset between reps.

AMRAP 15

4 pull up
8 Db snatch @22,5/15kg
12 wallball

AMRAP 15

20 s.a Db stoh@22,5/15kg
20 sit up
20 box jump over