10 min AMRAP
24kg/16kg
5+5 kb thrusters
5+5 kb front rack lunge
5+5 kb clean and jerk
5+5 squats

1 Power Clean+ 2 Split Jerk (1+2) (15 mins )
- build to daily max
- practice reracking the bar
- 2-3mins between sets

Deadbug + Reverse Crunch: 3 x 12. Rest 60s.
– focus on big inhale + exhale when leg extends

4 rounds for time:

10 Double DB Box Over Step-Up (farmers carry style) 22,5/15kg

2 Rope Climb

RPE 4

-20min aikaa löytää heavy single, hyvällä tekniikalla
-max 3 yritystä/paino

Back Squats

5@75%
2x5@80%
2x5@85%

5 sets, rest as needed

3m-3m-3m Suicide Sprints

RPE 5

EMOM 20:
Minute 1: 10 KB Snatch each (24/16kg)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (24/16kg)
Minute 4: 15 SDHP (24/16kg)
Minute 5: 100m Active Recovery Jog

1a) Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s.
1b) Banded Pulldowns: 4 x 15. Rest 30s.

2×2 @ 65%
2×2 @ 70%
2×2 @ 75%