4 x 6

*Leave 2 reps in the tank
*Rest 3 minutes between sets
*All the sets with same weight

Back Squat Conditioning

When you hear the lyrics you'll know what to do!

Power snatch 5x2

SHOULDER PRESS
1RM

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals.

10 min AMRAP
30 x Double Unders
15 x Power Snatches 35/25kg

Progressions:

• Strict leg raise (both legs bent)
• Strict leg raise to the horizontal plane
• Strict leg raise/T2B both legs straight

Use the 5x10 table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

or 5x15:

• 3 x 3
• 5 x 3
• 3 x 6
• 4 x 6
• 4 x 10
• 5 x 10
• 4 x 12
• 4 x 15
• 5 x 15

Find your 1RM max for pull-up

selvitä 2 toiston maksimi.

Squat Clean, heavy single in 15min.