Front Squat

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

SO 2:30

15 Warm Up

15/11 cal Echo
7 Strict Pull Ups
5+5 One Arm Bench Press /W dumbbell
15 Gobblet Squat

AMRAP 12

8 Deadlift 100/70kg (Nuutti & Elmeri 90, Iida 60)
15 Double KB Front Squat 24/16kg
15/11 Cal Bike Ergo

For time :

21-15-9

Power Clean 60/42,5

Pull Ups

Clean pull + Hang Squat Clean + Split Jerk (% Of jerk)

3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 85%

SO 3:00

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.