Front squat progressio VK 1
3 x 10 (45%, 50%, 55%)

Amrap12
12/15 Cal row
10-12 front rack reverse lunges
15 sit- ups with plate/dB

Core

1A) CLEAN + PUSH PRESS + SPLIT JERK 5X(2+2+1)X70% OF SPLIT JERKS 1RM
1B) HAMSTRING PULLS 5X3

Front Box Squat
5 x 4 - for speed every 60s.
- Parallel box
- go heavy
- No grinding, good pace on each rep.

1A) pause front squat 4x4x65%, 3s pause
1B) from knees to feet + knees to chest + 3 broad jumps x 5

WORKOUT

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

5 Rounds of
3 Power Snatches 60/40kg
9 Bar Facing Burpees
50 Double Unders

8x 2min ON 2min OFF

20/17 Cal
Max leuat

Tulos: Leuat

8x
New Interval every 5th minute

A) 35/25 Cal. On a machine + 10 Thrusters 50/35kg

B) Run 400m + 10 Power Clean & Jerks 70/50kg

WORKOUT
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike

Turkish Get-Up Practice approx 10mins
- Build to a moderate or heavy weight by feeling.
- KB, DB, Barbell is your choice today