15-12-9
Hang power clean 40/25kg
Front squat
S2OH

4x 2min ON/90sec OFF
Alt. A and B

A) 2 Rounds of
4 Handstand Pushups
10 DB Snatches 22,5/15kg
+
Max Cal in the remaining time of the 2 minutes

B) AMRAP 2
6 Hang Power Cleans
5 Front Squats
4 Bar Facing Burpees

RX:50/35kg
RX+: 60/40kg

65% x 5
72.5% x 5
77.5% x 3 x 5
77.5% x 5+

Use same max as last week.

3 sets
- 8/leg Back Rack Reverse Lunges (all reps on one side, then the other leg)
- 10-12 Pushups (in as hard way as possible, deficit...)

3x
10+10 lisäpainon kanssa boxille nousu (eturäkki)

4x2min ON 1Min OFF

A)
10 Valakyykkyä
5 Bar facing burpeeta

B)
3 Seinäkävelyä
10 Kyykkyä

Back squat 3RM

Strict Weighted Pull Ups

2-3-4-5-4-3-2

Go Every 2:30

3 rounds for Quality
10 each Landmine Lateral Squats
12 Double KB Front Squat
Rest 90-120s
- Goal: Close to full recovery each round, challenging weight.

40min x 30 on / 30off

1.Wallball
2.Db Snatch
3.Ski
4.Burpee to target
5.Rest