Power Clean + Squat Clean: Heavy 1 + 1 (daily max)
- Option: Focus on technique for all sets.

Facepulls 3x20

Yhden käden soutu 3x20 / käsi

Penkki 3x1 (75-82,5-90%)

Stoppi-penkki 3x2x70%
-1 toisto rinnasta, toinen noin 10cm rinnasta
-molemmissa toistoissa 3s stoppi

Ojentajat taljassa/kumpparilla 4x15

Sets of 5/5/5+

2-3 rounds:

10 GHD hip extension
10+10 Db seated press
10+10 Db row

4 Rounds:
16 Box Jumps @61/51cm
11 Power Cleans @85/50kg
30 Russian Swing @ 24/16kg
21 Burpees

Rx+: High Box, 100/70kg, 32/24kg

IN TEAMS OF 2.

AMRAP x 30 MINUTES
100 Wall Balls
80/60 Cal Bike/Row/Ski
60 Deadlifts
40 Strict Handstand Push-Ups / Pike Push-Ups / Push-Ups / Incline Push-Ups

• P1 works while P2 rests. Split work as needed.
• Note: This workout may be adjusted after Friday's workout is confirmed.

IN TEAMS OF 2.
AMRAP 25:00
400m Run / 2 x Stairs
60 Tall Box Jumps @ 75/61cm
80 Back Rack Alt. Lunges @ moderate to heavy
100 Sit-Ups

• All work split, except run/stairs which is done together.

IN TEAMS OF 2.
FOR TIME
2 ROUNDS
400m Run / 2 Stairs
80 Back Squats @ Moderate
80 Box Jumps Step Down

Immediately Into 2 ROUNDS

200m Run / 1 Stairs
40 Front Rack Alt. Lunges
40 Box Jumps @higher than first 2 rounds

• P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

IN TEAMS OF 2.

ON A 9:00 RUNNING CLOCK...
90/70 Cal Bike/Row/Ski
50 DB Hang Power Cleans
-Rest remaining time

ON AN 7:00 RUNNING CLOCK...
50/40 Cal Bike/Row/Ski
40 DB Hang Power Cleans
40 DB Farmer Lunges
-Rest remaining time

ON A 5:00 RUNNING CLOCK...
30/25 Cal Bike/Row/Ski
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 DB Front Squat

• Split as needed, one works!

AMRAP 13

60 Single Unders
20 Deadlift 60/40kg
10 Box Jumps