6x2 Halting Power Cleans
- Rest 2-3 mins btw sets.
- Pause 2 secs below the knees. Sets are NOT TnG, reset btw reps.

Set 1: 65% 1RM Power Clean
Set 2: 68%
Set 3: 75%
Set 4: 78%
Set 5: 80%
Set 6: 82%

30 min PK
100 rope jumps
30 + 30 s side plank
30 + 30 s one arm plank
600m row
20 light kb swings
20 walking lunges
1000m bike

Squat clean 10x3x60%

AMRAP 12
3-6-9-12-15-….
Wall Balls
Toes-to-bar
Sumo Deadlift High Pulls 50/35kg

keep good standard and Quality

EMOM 20
min 1: 12-15 Banded Russian KB Swings
min 2: 5-12 Bar MU/C2B/ Pullups
min 3: 5-12 Handstand Pushups
min 4: 15-20/10-15 Cal
min 5: rest

For time
20 cal row
50 Dus
20 cal Airbike
50 Dus
20 burpees
50 DUs

Stoppi-kyykky 3x3x70%

2lankun kapea penkki 2x2x kapea penkki max1 (eli viime viikon rauta)

Bulgarian Split Squat 3x6 / jalka

Suorinjaloin mave 3x6

AMRAP in 15 minutes

3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs

RX
Amrap15
3 wall walks
12 dumbbell snatches 22.5/15kg
15 box jump overs 24/20”

Scaled
Amrap15
3 wall walks
12 dumbbell snatches 15/9kg
15 box jump/step overs 24/20”

VIDEO SUBMISSION STANDARDS
• Film ALL competition area measurements so the distances and/or heights can be seen clearly.
• Filmthedumbbellandboxsotheloadsandheightcan be seen clearly.
• Videosmustbeuncutanduneditedtoaccurately display the performance.
• Aclockortimermustbevisiblethroughoutthe workout.
• Shoot the video so all exercises can be seen clearly meeting the movement standards.
• Videosshotwithafisheyelensorsimilarlensmaybe rejected.
• DoNOTuseacountdowntimer.

Floor Press:
Build to a 1RM in 6 sets. Rest 2:00
- Option: Floor Press 4 x 8-10. Rest 60s.