8 min Amrap
100 Wall Balls (20/14)
Max Reps Power clean 60/42,5kg

4-5sets:

2 muscle clean + 2 push press

easy&fast!!

Sumo deadlift, 3 x 3, 75 %

Front Feet Elevated Lunges

4 x 5 - 8, boot feet

Go Every 3:00

Deadlift
2x5 @60%
5x5 @70%

EMOM20
1. 10-12 alt. renegade row
2. 12-14 alt. KB push press

3. 1-2 set of t2b (target +8 reps)
4. 40-50 DU
5. rest

RPE 3-3.5

Skaalaukset: t2b->t2r->leg/knee raises DU->reps->su

Huom! Valitse liikkeisiin raskaat, mutta tekniset painot.

RX:
EMOM12

1. 15 wall ball @9/6kg
2. 12 alt DB snatch @22,5/15kg
3. 40 DU

Scaled:
EMOM15
1. 12 wall ball @9/6kg
2. 10-12 alt DB snatch @17,5-20/10-12,5kg
3. 30 DU

RPE 3-3.5

Huom! Valitse skaalaukset huomioiden rpe.

Jerk behind neck+ Jerk 6x1+1

A) Multiple Pause Front Squat
Build to a 4RM in 6 sets. Rest 2:00
- 4, 4, 4, 4, 4, 4
- pause slightly below parallel and slightly above, both for a 1 count.

B) Hybrid Stance RDL
4 x 8-10. Rest 90s - 2:00

Pause Parallel Front Squat
Build to a heavy single over 6 sets. Rest 2:00
- Sets of 5,4,3,2,1,1
- Video shows without pause, but today we will pause in the parallel position for a 2 count then go up!