Warm-Up 10-15min

• Use 30min to Find 1RM Snatch

• Rest 10min

OTM 10 minute

Front squat x 5

EMOM 42

1 Minute : 12 Air Squats + 8 Push-Ups + 4 Pull-Ups
2 Minute : 3 Power Clean ( 100-65kg / 70 - 45kg )
3 Minute : Bike 15 - 7 Calories
4 Minute : 20 - 10 Toes To Rings
5 Minute : 10 Gorilla Row
6 Minute : Rest

AMRAP6:
20-40 DU / 30s DU training / 30-60 SU
2-4 wall walk / 3-6 feet on box wall walk

6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, sp-%, rest btw sets 3min

Warm Up
2 rounds
2 min cardio machine
20 banded side steps + 10-15 banded air squats
20 banded glute bridges / 2nd round 10/10 single leg hip bridges
:60 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 10-8 and 3x6 reps@55-60-70-75-80% of 1rm
Front Squat 3x8-10 reps@50-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
Weighted farmer hold walk lunges 3x16 reps, build in weights
Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets

Strength / Technique:

Every 4'min for 5 sets:

2 Bench presses @ RPE 9
10 DB biceps curl

Then..

1 Set Max Reps @ 90%

A,
2022 CF Games Semifinal Complex
Daily max of
3 Clean (tng)
2 Front Squat
1 jerk

• build up in 5 sets
• 2 mins rest between Heavy sets

B,
Amrap 12 mins
2-4-6-8…
Deadlift @50/35kg
Hang Power Clean
Front Squat
No push up burpee

Goal : round of 12 or more

Kyykky 1x90%

Maastaveto 5x5x60%
-päinvastainen tekniikka

Sivutaivutus 3x20 / puoli

Kiertolankut 3x20-30 (10-15/puoli)

Shoulder Press

3 x 2 @ Moderate. Go Every 2:00
...into Building in 12 Minutes 2 RM