4x4 Sumo Deadlift @80-85% of 1RM Deadlift
- Rest 2-3min btw sets

4 sets of 4 Front Squats
Set 1: @70%
Set 2: @75%
Set 3: @80%
Set 4: @85%
- Rest 2-3min btw sets

Every 1:30 x 8:
3 Power Cleans + 1 Push Jerk
- Start at 65% 1RM of your limiting lift and build to a heavy 3 rep for the day
- TnG

Rästi

20min AMRAP
50 double under
30 air squat
20 sit-up
10 one arm devil's press 22,5/15

Treeni:
Every 3 min x 8
A)
200m Run
5/3 Bmu / 7 C2b / 10 Pull up
Tc 2 min

B)
200m Run
10 Push up
15 Air squat
Tc 2 min

Hiki:
24 min amrap
200m Run
5 Pull up/ 10 Ring row
1 min rest
200m Run
10 Push up
15 Air squat
1 min rest

AMRAP 5:
12/9cal Row
5 Hang Power Cleans @40/30kg
3:00 Rest
AMRAP 6:
12/9cal Row
5 Hang Power Cleans @50/35kg
3:00 Rest
AMRAP 7:
12/9cal Row
5 Hang Power Cleans @60/40kg

”Annie”
10min ski for cals
Every 2min
40 DU
20 Sit ups

Rest 3min

”Jackie”
10min row
Every 2min
15 thrusters @20/15kg bar
15 Pull-ups

Rest 3min

”Kelly”
10min AMRAP
10 box jumps
10 WB
Every 2mins
100m run

3 kierrosta

8+8 kahvakuula vauhtipunnerrus
10 kp hauiskääntö vuorokäsin
1min lepo

1) Snatch balance 10x3x60% of Snatch 1RM