For time:
30-20-10
Front Rack Reverse Lunges @60/42.5 (total reps)
10-20-30
Toes to Bar

• Rx+: @70/52.5kg
• 10:00 Time Cap

Work up to heavy
Power Snatch + Hang Squat Snatch + Overhead Squat

Buy in
500m Row
then rest of the time
8 x Thrusters (42/30)
8 x Bar Over Burpee

Partner Workout
2x23min Endurance work

A)
Other one rows/ski/bike
Other one performs:
2x
10 ring rows
20m plate OH lunges
30sec plank hold

B)
YGIG
3 hang power clean x 10 (only barbell)
5 up and down x 4
2/2 db snatch x 10
10 kb swings x 4

WarmUp

2 rounds
200m ergo
10m walking lunges
10m bear walk
10x ohs w/stick

EMOM 28 (30sec work 30sec rest)

1. 5-10 wall ball
2. 6-12 dumbbell hang clean & jerk (single hand 3 each)
3. 6-12 push ups
4. Rest

Incline DB Press 4x 8 reps
(Pronated Grip, 2x 45lb bumper plates under bench)

superset with:
Single Arm KB Front Rack Squat 4x 8 per side
then
DB reverse fly 4x 12 (with fat grips)

3.5-4min rounds
25min

"Buckle Up"
AMRAP 5:
60m walking lunge (no weight)
35 abmat sit-ups
Max calorie row

Rest 5 minutes

AMRAP 5:
30m single dumbbell walking lunge (50/35)
50 abmat sit-ups
Max calorie row

Rest 5 minutes

AMRAP 5:
60m walking lunge (no weight)
50 abmat sit-ups
Max calorie row

Kilos:22.5/15

Back squat progression week 8

12-6-6-6

*Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-5 min tauko. 6-sarjojen jälkeen 2-3 min taukoa. Proggiksen viimeinen viikko.

Chin Up, weighted if you can
4x8
rest 3min btw sets

Build to Heavy 5

After a build through warming percentages, and a handful of heavier reps to prime the body and mind, let's find a new baseline today on our 5-Rep. Compare to the test at the start of the cycle