Front Squat

6 x 3 x 50-65% 2 sec down. Fast Up!

SO 2:30

Clean complex

Every 2 min x 5 rounds:
1 clean pull + 1 hang power clean + clean

Easy Pace

10 min Bike

10 min "AMRAP"
10 m HS walk
20 Pistols Alternating
20 DB Snatch, alternating 22,5/15kg

10 min Row

10 min "AMRAP"

10-15 Bicep Curl, barbell
6 Medball throw, between legs to roof

20 min Bike

8RFT

8 Push Jerk 60/42,5 (Nuutti&Elmeri 50/Iida 35)
8 Bar-Facing Burpees

6x
1 Power clean
2 Hang Power clean

• Build to a heavy set in 20min.

CONDITIONING
10min AMRAP:

2 Bar Muscle-Up
4 HSPU
8 KBS @32/24kg

RPE 4

Target: 7+ rounds

Tailoring Options

Bar MU→ Jumping Bar MU 
HSPU→ decrease rep scheme or HSPU on a Box
KBS→ decrease loading

Optional Accessory

CONDITIONING

Airbike

Airbike 21-15-9 cal
Up&Down 9-15-21

RPE 3 to 4, go by feel

Optional Accessory

STRENGTH

3 x10 Prone Cuban Press video

RPE 3+ to 4

4 rounds: 20sec ON, 10sec OFF

1) KBS
2) Burpee
3) Split Jump
4) Hollow Rock

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Kangaroo Flow video

5min Row/Airbike with nose breathing only

Thoracic Flow video