5x3 @60% of 1 RM
Keep it technical!

For time:

1000m row

21-15-9:
* kettlebell floor press (24/16kg)
* toes to bar

100 double-unders

Odd 6 x HSPU

Even 12 x T2B

You don't have to go unbroken!

3x10 Power Clean&Jerk (60/40kg),
1 min rest between sets.

Back Squat Ladder 5-4-3

RPE 4

Do 5 back squats and then rest 60-90sec and with the same weight 4 reps, another 60-90sec rest and then 3 reps. That is one round. Do a total of 3 rounds. 2-3min rest between rounds. You can add loading after each round.

Try to add 5-10% compared to last week.

RPE 4 to 4+

3 Sets For Load:
1 Snatch +
1 Hang Snatch

Back squat

5x4

E3MOM / pause 04X0 / 2-3 reps in tank

“Grace”

Aikaa vastaan:

• 30 rinnalleveto + työntö (N 42,5kg / M 60kg)

EMOM 15
2 x Squat Snatch @ 60%
NOT TNG

20 minutes:

• clean doubles