Barbell Shoulder Press
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set - perform 2-4 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight, focusing on technique.

Floor press
5x45%
3x55%
1x65%
ME 70%

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Open prep 2
For time
5-10-15-20-25
5 Clean and jerk 45/30kg
2 rounds of 7 Push up + 14 Air squat
10 Clean and jerk
2 rounds of 7 Push up + 14 Air squat
15 Clean and jerk
2 rounds of 7 Push up + 14 Air squat
20 Clean and jerk
2 rounds of 7 Push up + 14 Air squat
25 Clean and jerk
2 rounds of 7 Push up + 14 Air squat

8 min Emom
1 Hang snatch 70-80%

AMRAP 21

32 Thrusters 47,5/35kg
60 Double Unders
32 Toes To Bar
60 Burpees
32 Box Jumps 24/20"
60 Medball Clean 9/6kg (20/14p)

50 x DL
50 x Jump Over Barbell
50 x Hang Power Clean
50 x Jump Over Barbell
50 x Front Squat
50 x Jump Over Barbell
50 x S2OH
tanko 60/40kg

Sotts press 5x5

Dynamic floor press
9x3r @ 55%
Go every 60s.

Rinnalleveto työntö tikkaat
1 toisto 1 minuutin välein

Naiset Miehet
30 kg. 50 kg
35 kg. 60 kg
40 kg. 70 kg
45 kg. 80 kg
50 kg. 85 kg
55 kg. 90 kg
60 kg. 95 kg

65 kg. 100 kg