6 sets
3 hang squat clean + 3 split jerk
@60-80% 1RM

Overhead or Front Squats
12-10-8
RPE 5
Start Light and build to Moderate. Thisis a deload week.

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

rest 3min

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

EMOM36
1. 45s Ergo @70-75% effort
2. 3/3 Half turkish get up
3. 12 Alt. Box step up
4. 45s Ergo @70-75% effort
5. 8-12 T2R or T2B
6. Rest

RPE 3

Huom!
Ideana olla kevyempi kuntotreeni.

TEMPO OHS
4-4-4-4 (1-2 reps in tank)
OHS ( 40X0 )

4 rounds

3min work

450/400m row
15-20 wall ball 20/14
AMRAP shuttle run

3min rest

1 shuttle run is 7+7m

PERFORMANCE
FOR TIME
2000/1800m Row
60 Deadlifts @100/70kg
20 Ring Muscle-Ups / 30 Chest-To-Bar / 40 Kipping Pull-Up

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FITNESS
FOR TIME
1600/1200m Row
60 Deadlifts @ moderate
20-40 Up-Down Pull-Ups

• Partition reps and movements as needed.
• Use the lower number of up downs if you opt for a higher bar.
• RPE 8

Easy pace workout

15min AMRAP
10 box step-up (DB)
15 sit-up
20 back extension

Rest 3min

15min AMRAP
DB complex / side: 6 deadlift + 5 hang power clean + 4 shoulder to overhead + 3 overhead squat (light weight)
10x shuttle run (1 run is 2x 7,5m)

Working in Pairs YGIG but switching after each full round;
25/20 Cal row
15 t2b
15 American KBS 24/16kg
10 BBJO

So complete full round and then switch. Goal
Is unbroken so push hard

Tehdään 1-2 lähestymissarjaa
Lepää työsarjojen välissä 45-60s.