55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)
The first two sets are super light so you can use these as a warm up.
Again use that 90% as your max and take the above from that
Post Amrap in comments

20min amrap
4 DB thrusters 22,5/15kg dbs
6 TTB
24 DU

Scaled
15/10kg
Hanging knee raises
Singel unders

Front Squat

4-4-4-4-4-4

Go Every 3:00

5 rounds for time:

15 db snatch 45/35 lbs
15 wall ball

tc 10 min

3 rounds:

• 2 min AMRAP of Cindy
• 1 min rest

Front squat,build to moderate heavy 5 reps
4-6 sets total.
Goal would be to go about 60% of last weeks
1rm back squat

10 KB Cossack Squats
5 +5 Turkish Sit-ups
2 +2 Turkish Get-ups

Tee sinulle sopivana aikana.

Kevyt 3 km lenkki

Voit laittaa ajan ylös, mutta tarkoitus on tehdä rauhallinen lenkki, jossa sykkeet pysyvät matalina.

Valitse kevyellä viikolla 2 PK treeniä.

EMOM15

1. 5 ohs
2. 20 kb swing 24/16 kg
3. 40 du

Back squat
8-8-6-6

• leave two reps in the tank
• rest as needed btw sets