Box Squat
5RM in 5 sets. Rest 2:00
- parallel box, normal or slightly wider back squat stance
- 5, 5, 5, 5, 5
- Option: 5 x 5 at a moderate weight

3 Rounds
3 min work
1)Row
2)14 Hang snatch @20/15kg + 14 Burpee + 14 Pull up
3)8 Alt. Tuck up + 40 Flutter kicks + 8 V-Ups
4)Rest

For time
9 Toes-to-bar
15 Clean & Jerk 60/40kg
21 Bar Facing Burpees
15 Clean & Jerk
9 Toes-to-bar

Snatch balance+ ohs
5x2+3

8x every 90s
1 power snatch (start @70%)

6x8

-Avusta kuminauhalla tarvittaessa
-Lisäpaino (V2)

Find heavy 1

A) Multiple Pause Front Squat
Build to a 4RM in 6 sets. Rest 2:00
- 4, 4, 4, 4, 4, 4
- pause slightly below parallel and slightly above, both for a 1 count.

B) Hybrid Stance RDL
4 x 8-10. Rest 90s - 2:00

For time:

16 Bar over burpee
24 Thruster (50 / 35kg)

24 Pistol Squat
32 Kb snatch (32/24)

32 Chest to bar
64 Double under

Cap 20min.

For time
40-30-20-10 Double Unders
30-20-10-5 Hang Power Cleans 40/30kg -->60/40kg--> 70/50kg -->80/60kg