Back squat

4x4

• 5 high box jump after each set of squat

2-3 reps in tank / Not too heavy

"Helen"

3 rounds for time:

run 400m
21 kettlebell USA swings (24/16kg)
12 pull-ups
Timecap: 14 mins

Extra:
Banded Bicep Curls: 100 reps AFAP.

Squat clean 10x3x65%

AMRAP 9

40 DU
20 Kbs @24/16kg
10 up&down

A) Front squat
14-18 reps @82-86% 1RM

*Aim is to hit reps with target weight in as few sets as possible.
*Aim for 3-4 sets.
*Rest 3min between the sets

B) On the minute for 12min
1. Strict toes to bar / knee raises
2. Prone bench leg lifts
3. Rest

For Time
10 Wall Walks
20 Power Clean + Push Jerk (60/43kg)
30 Toes to Bar
40/28 Cal Row

– Goal: Hard Push, fast singles on the G20.

Rx+: (30m Handstand Walk for Wall Walks) (70/50 kg)

TIME CAP = 12:00

Extra:
Bicep Carry
4 x 50 Meter Carry. Rest 60s – Go light!

Floor Press
Build to 1Rm in 20:00
RPE 10

EMOM14
6 sets: 2 hang squat snatch @60-70%
Rest 2min
6 sets: 1 hang squat snatch @75-85%

Huom!
Prosentit päivän fiiliksen mukaan. Toistot pitää olla teknisiä!

"Jackie"
For time:

1000 m row
50 thruster 20/15kg
30 pull ups
TC 12min

Extra:
Hammer Curl w. Iso Hold: 3 x 10-12 each. Rest 60s
- Start non-dominant side first

Back Squat

Build in 17 Minutes Heavy Set Of 3