3 x 6 back squat
- tempo 3sec down
- leave 2 reps in the tank
- rest 3-4 min btw sets

Every 1.30min x 8

High pull + Power snatch + Hang squat snatch + Snatch balance

@ max 65% of 1RM

Back Squat
4x6r @ 70%
90sec. Recovery

3 x AMRAP 8MIN YGIG:
Jos ehditte yhden 21-15-9 maaliin, aloitatte uudestaan 21-15-9. Toistot yhteensä, toinen tekee ja toinen lepää. Viimeisessä amrapissa käytännössä 8min clean and jerks vuorotellen

AMRAP 8MIN
"Fran"
(Fran: 21-15-9 Thrusters 40/30 and pull ups)
rest 4min

AMRAP 8MIN
"Diane"
(Diane: 21-15-9 Deadlifts 100/70 and HSPUs)
rest 4min

AMRAP 8MIN
"Grace"
Grace: 30 clean and jerks 60/40kg

Score is total reps!

**
Jos teet treenin yksin, lepää aina suunnilleen sama aika tekemiesi sarjojen välillä, kuin oli suorittamasi työaika (arvio riittää).
Viimeisen amrapin pituus yksin tehtynä 5min.

Tarvittaessa skaalaa painoja alemmas!

5 x 5

@ 50% of BS 1 RM

3 sec descent

5 minutes of:

• Burpees

Then, 5 minutes of:

• 7 deadlifts, 155 lb.
• 7 box jumps, 24-in. box

Then, 5 minutes of:

• Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

• 7 snatches, 75 lb.
• 7 push-ups

Then, 5 minutes of:

• Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

For time
100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat

Scaled WOD
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each
movement.

Five sets of heavy two's.

4 x 4 OHS

• rest as needed

Alternate.
1. 3 Power clean 80/55kg
2. 10 banded sissy squats