7min YGIG

3 Raakariveä 55-60%
3 Rengasdippiä tai Rengaspunnerrusta

AMRAP 6

4-5-6-7-8..... Hang Squat Clean @ 60% Heaviest SC OTD.
10-15-20-25... Jump Over barbell

Find your front squat max for the day
1-1-1-1-1-1

Strength (load)

5 rounds every 4:00:
3 Push jerk
3 Weighted Pull-Ups

Score = Total KG lifted

Accessory:
5 Rounds of:
10/10 1-arm upright row
10/10 bicep curl

Rest 90s. between rounds.

"KALSU"
RX
FOR TIME*
100 Thrusters @60/43kg
*At the top of each minute, including 0:00, complete 5 Burpees. Reduce reps/load as needed to finish in 20:00 or
less.
Timecap: 20 mins

KALSU
SCALED
FOR TIME*
100 Thrusters @ lightish
*At the top of each minute, including 0:00, complete 3 Burpees. Reduce reps/load as needed to finish in 20:00 or
less.
RPE 9-10
Timecap: 20 mins

Extra:
Foam roll quads and upper back. 5mins of time.

A) Bench press
5x4 @70-80% 1RM

B) 30s work / 30s rest for 4 rounds
1. KB swing 24/16
2. Shuttle run
3. KB sumo deadlift high-pull 24/16
4. Burpee

12 Minute AMRAP:

1 Round of Cindy/1 Deadlift (75 % 1 rep max)
1 Round of Cindy/2 DL
1 Round of Cindy/3 DL ….

"Isabel"
For time
30 Snatch 60/43kg
TC: 6min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Child's Pose
15 Banded Ws
:30 Cat/Cows
-Rest as Needed b/t Sets-

7x
Go every 90-120sec

3 Power Cleans + 1 Jerk

Work up to heavy sets

Reset between reps. 120s+ rest between sets.

Record weight and other details.