5 Rounds For Time:
20 Pull-Ups
5-4-3-2-1 Clean & Jerks

KILOS: 70/45

7x2 V1

*Samalla kuormalla

1) Back squat 5x60%, 3x70%, 2x80%, 2x90%, 1x95%

AMRAP 25:00 with a partner:
30 Burpees
1k Row
30 USA Swing @ 32/24kg
GOAL: 3+ rounds

EMOM 7 – 1 Snatch @90% of 1RM

1) Back Squat 10x60%, 8x65%, 6x70%, 6x75%, 6x80%
2) Front squat 5x60%, 5x70%, 2x5x75%

• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

20min @ easy pace:
20cal machine
10-14 slamball
2min jump rope
2+2 turkish get up
20 shoulder taps in straight arm plank

Rest 3min

20min @ easy pace:
2min jump rope
60m farmers carry
20cal machine
40m sandbag carry
20sec+20sec side plank

Optional cooldown:
5min erg / tabata of choice

AMRAP x 5 MINUTES
3 Power Snatches
9 Box Jumps

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch
3 Box Jumps

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PERFORMANCE
AMRAP 1: 52.5/35kg Box 61/51cm
2: 60/42.5kg
3: 70/47.5kg

FITNESS
AMRAP 1: 35/25kg, Box 51/45cm
2: 42.5/30kg
3: 52.5/35kg

• RPE 8
• Daily Video: https://vimeo.com/796856939

4x5 V2

*Samalla kuormalla

Emom 8

1) 10 Raakatempausta riipusta
2) 8-10 Tangon yli burpeeta