Squat clean
9x3r
Go every 90s.
Sets 1-3 app. 75%
Sets 4-6 app. 80%
Sets 7-9 app. 85%

8min EMOM
Power snatch + 2x OHS

Handstand Hold

150 Wallball for time

(Time cap: 10min.)

(0:00-8:00)
Power snatch
Find a heavy 3 in 8min.

(8:00-16:00)
Overhead squat
Find a heavy 6 in 8min.

(16:00-24:00)
Snatch pull
Find a heavy 3 in 8min.

• 3-4 set / each

AMRAP 12
7 Power Snatches 50/35kg
14 Overhead Squats
21 Pullups

100 Barbell Rows @20/15kg
100 Hang Power Cleans @20/15kg
100 Push Press @20/15kg
100 Banded Pushdowns

Goal: Big sets of 15-20. Don't let this one fool you. Break sets before you have to.
Time Cap: 18:00

Penkki 4x3x85%

Kapea penkki ”top half” 3x6

Band-pull-aparts penkillä 5x15-25

Vipunostot maaten 4x12-20, kevyt/venyttävä

Front Squat 7x3 - work up to heavy triple, then use that for 7 sets.

4x
New start every 8th minute

20/15 Cal Row
16 DB Snatches
15-20/12-15 Cal SkiErg / BikeErg / Echo Bike
10 Box Jump Overs
15-20 Wall Balls