3 rounds for time of:

• 8 hang power clean 80/55kg
• 30 air squat

cash out: 800m run

”Running Jackie”

800m juoksu
50 thruster 20/15kg
30 leuanveto

10 x e90sec alternating

• 3 back squat
• 1 weighted pull up

1) Start - Hang - High Hang Position
2) Pwr Clean
3) Squat Clean

20min amrap:

• 8 toes-to-bar
• 5/5 käsipaino-rinnalleveto riipusta & työntö (N 15kg / M 22,5kg)
• N12cal / M14cal soutu

Skaalaukset alla olevissa tuloskorteissa.

WEIGHTLIFTING (3/3)

Power Snatch + Hang Squat Snatch + OHS

Every 90-120sec x12

1-3@ RPE 3+
4-6@ RPE 3+ to 4
7-9@ RPE 4 to 4+
10-12@ RPE 4+ to 5

Add 2,5-5% compared to last week.

back squat
10-10-8-8

• leave 2 reps in the tank
• rest 3 min btw sets

Bar MU

2 Rounds, in pairs:

KB Carry farmer 45s / Plank
KB Carry front rack 45s / Side Plank
KB Carry overhead 45s / Side Plank
KB Carry goblet 45s / Plank

1 x KB 24/16kg

Practice
1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk