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!

AMRAP 9:00
1 Squat Clean @60/42.5kg
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round, Lunge stays constant

• Rx+: 70/47.5kg

Back Squat
Build to a heavy single in 8 sets. Rest 2:00
- Last tested here
- Sets of 5,4,3,2,1,1,1,1
- 3-4 reps over 90%
- Plan weight jumps strategically
- Option: Sets of 3 for practice.

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX Male: 22.5kg 50lbs
Scale Male: 15kg / 35lbs
RX Female: 15kg / 35lbs
Scale Female: 10kg /20lbs

Superset x 3 rounds

Close Grip Push-Up x 8-10
Rest 60s
Plate Front Raises x 12-15
Rest 60s

• Add weight on the back for push-up if possible.