Back Squat 3 x 3

burbee TABATA
rest 3min
situps TABATA
rest 3min
air squat TABATA

A) 6 sets / go every 3 minutes
1 power clean + 3 jerks x 70-85%

B) 3 rounds
20 V-ups
20 barbell bicep curls 20/15kg

3 rounds for quality:
6/6 split stance barbell RDL V.2-3
12 alt. gorilla row
10 weighted turkish sit up

Liikkeet laatua vastaan. Parin kanssa niin, että kummatkin lähtevät eri liikkeistä.

5-4-3-2-1

A)
1 1/4 Back squat
Build to 3RM!

Then,
3x3 Every 90" @ 90-100% of first part ( NORMAL reps, no 1/4)
Rest as needed between sets.

B)
For time:
15 Power Snatches, 50/35 kg or Power Clean
30 Box Jump Overs, 60/50cm
15 Thrusters, 50/35 kg
30 Box Jump Overs, 60/50cm
15 Clean & Jerks, 50/35 kg
Time cap: 12 mins

1 + 1 x 6

A)
Hang Power Clean 3-3-3-2-2-2
Use the heaviest weight you can for each set.
Go every 90s.

B)
AMRAP 12 mins
3 Hang Power Cleans, 60/43 kg
6 Pull-ups kipping
9 Box Jump Overs, 60/50cm

Goal: 7+rounds

A)
15-17 mins to build up
Build to a 1-Rep Deadlift ( 8-5-5-4-3-2-1-1-1...)

Week 1 of 6
RPE 10

B)
5 x 3:00 AMRAP; Rest 1:00
3 TNG Deadlift @80/55kg
5 Push up
15 Double Unders / 25 Single Unders

Overhead squat
5 x 4 / go every 3 minutes