B.

Find a heavy set in 20min.:
1 Squat snatch
1 OHS
1 Hang Squat snatch
1 OHS

• Ohjeistus:
• Etsi päivän raskas kuorma ko. sarjaan 20min sisällä.
• Pidä tekniikka asiallisena.
• Pidä ~2-3min. tauot sarjojen välissä.

3 rounds
4 min Row
4min Jog
4min:
10 Air squat
15 Sit up
20 Box step up

Rpe 3

Vertical Jump to a Target
4x6, Rest 90s

Every beginning 75s x 6
6 Tng power snatch 55-65%

Front squat
4x8 60-65%

STRENGTH
1) Close Grip Floor Press: 6 x 5 @a moderate weight for all sets. Rest 90s.
- 3 warm-up sets
- Option: Light to Moderate weight

2) Strict T2B/Push-up Warm-up x 5 minutes.

METCON
AMRAP 16:00
10 Strict T2B
10 Push-ups
400 Meter Run / Row / Bike / Ski
- Goal: Moderate effort for the entire 16:00 - 70-75%.
- Rx+: Workout time is extended to 20 minutes. Round starts with 5/3 Bar Muscle-ups

EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. Rest 30s.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 15. Rest 30s.

Gymnastics
8 min emom
Ring MU/Bar MU/C2b/ Leuka 1-6

4 min rest

8 min amrap
Hspu 6
K2E 8
Kb/Db snatch 5+5

WEIGHTLIFTING (2/3)

Clean Pull + Squat Clean 

Every 60-90sec x12

1-3@ RPE 3
4-6@ RPE 3 to 3+
7-9@RPE 3+ to 4
10-12@ RPE 4 to 4+

Target: reps don’t have to be TnG. Stay vertical with your pull.

3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

1) deadlift 5x65%, 3x75%, 1+ 85%
2) bulgarian back squats 3x(3+3) 35%