Tempo Back Squat 31X1
3x8 @ moderate all sets

• Tempo 3 down, 1 pause at bottom, fast up, 1 pause at top
• RPE 6

AMRAP 6:00
1 DB Burpee @50/35lbs
1 each DB Reverse Lunges

• Rx+: 27.5kg/45lbs

Back Squats
10-8-6 | 8-6-4

• Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
• Week 1 of 5

Build to a 1RM Deadlift for the day

• Option sets of 3 with moderate load

10 sets,
Go every 75sec
2 Cleans + 2 Jerks @70-85% of 1RM

3 Rounds for time
9 Handstand Pushups
18 DB Snatches 22,5/15kg
24 Box Jump Overs

1RM

Päivän paras!

Front squat
12 x 20/15kg
11 x 30kg/20kg
10 x 40kg/25kg
9 x 50kg/30kg
8 x 60kg/35kg
7 x 70kg/40kg
6 x 80kg/45kg
5 x 90kg/50kg
4 x 100kg/55kg
3 x 110kg/60kg
2 x 120kg/65kg
1 x 130kg/70kg

A) 4x3 seated start box jump

B) 3x 30s on / 30s off
AMRAP squat clean @55-60% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP squat clean @60-65% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP squat clean @65-70% 1RM

C) 4-5x 1+1 Turkish get-up
Build up in weight

In 15 minutes
Work up to heavy 4 rep shoulder press (1-2 attempts), then
2x max. reps @85-90% H4