8 min EMOM
10 push press 60kg/40kg

AMRAP 15 mins
16 Alterntating Goblet Step Up 24/16kg, @60/50cm
16 KB Snatch 24/16kgkg (8 reps each arm)
12 T2B
50 Double Under
Goal: 3+ Rounds

Wall Ball Mayhem
For time
Wall Ball 9/6kg

RX+
5 - 10 - 15 - 20 - 25 - 30

RX
5 - 10 - 15 - 20 - 25 - 30

Beginner
3 - 6 - 9 - 12 - 15 - 18

*Unbroken sets, if a set is broken
that set has to be started over
after the penalty burpees are done
RX+ & RX - 8 burpee
Beginner - 5 burpee

Timecap:15 mins

1.) Bike / Row / Run
2.) Sandback over shoulder
3.) T2B

• you choose reps.
• Go hard, but sustainable pace.

10x10 Front Squats
- Start @50% and from there go by feel
- Rest 2-3min btw sets

5 sets of Power Snatch
Sets 1-2: 3 @80%
Sets 3-4: 2 @85%
Set 5: 1 @90%
- Rest 2-3min btw sets.

BENCHMARK WEEK

1RM clean & jerk

3-4rounds:

3-10 strict pull + 10-15 GHD hip extension/ or good morning after each set of pull ups

Hang squat clean 8x1x75%

Bench press 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*