AMRAP 6
8 Toes-to-bar
8 DB Snatches 22,5/15kg
8 Box Jump Overs

rest 3min

AMRAP 6
8 Power Snatches 50/35kg
8 Overhead Squats
8 Bar Facing Burpees

OHS w pause, 2 sec pause on bottom.

1x5
1x4
1x3
3x2

SO 2:00

Pause Squat Snatch. 2 sek pause on knee and mid tight.

7x1@65-80%

Send Off 1:30

Emom 30

1) 10-20 Seinäpalloa
2) Konella kaloreita (max 45s)
3) 8-12 Yhden käden Devil's press
4) 45s Viivajuoksua
5) Lepo

DELOAD WEEK

On the minute for 9min
1. 3 strict chest to bar chin-up + 8-12 push-up
2. 15-20 sit-up
3. Rest

Hang Power Clean
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2

Back squat

12-10-8-6

E3MOM / 1-3 reps in tank

Back Squats,
5@75%,
5@80%,
3x5@85%

Bench Press
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
Option: 6 x 4 moderate

Use your strongest grip position today.
Hip lift? No rep!

5min AMRAP

12 STOH (Kp/Kk)
6 Burpee KP:n yli