EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down (60, 50)
Minute 4: 30m Bear Crawl

AFAP, but not for time:

30-20-10:
Goblet Squats (32/24 kg)
15-12-9
Power Cleans (80/52.5 kg)

Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00

3 rounds
10 box step ups with kb 24kg/16kg, 60cm/50cm
20 cal row
100m run with plate 20kg/15kg

WEIGHTLIFTING

Barbell Complex:

Hang Squat Snatch + Squat Snatch + OHS

Every 90-120sec x9

1-3 RPE 3+
4-6 RPE 4
7-9 RPE 4+ (1-2 reps in the tank)

Power clean 1RM
(tired)

30 kierrosta aikaa vastaan:

• 1 tempaus
• 1 rinnalleveto & työntö

N 42,5kg / M 60kg

For time
Run 800m
+
100-75-50-25 Double Unders
40-30-20-10 Wall Balls
+
Run 400m
+
20-15-10
Overhead Squats 50/35kg
Pullups
+
50/40 Cal. On a machine

3 Rounds of:
10 Clean & Jerk 60/40kg
20 Toes-to-bar

Every 3 minutes x 10 (max 2 minutes work)

8 Burpee box jumps 60/50cm
8 alternating DB snatch
20 DU

L1: 20/15kg
L2: 25/17,5kg