1-4: 3 Power cleans
5-8: 3 Front squats
9-12: 3 Push jerks

• Ohjeistus:
• Suorita ensimäiset 4 minuuttia rinnallevetoja, jonka jälkeenseuraavat 4min. etukyykkyä ja loput 4min. työntöjä.
• Voit vaihdella kuormia liikkeen mukaan, mutta pidä kuormat maltillisena. Ei raskaita kuormia.
• Keskity hyvään tekniikkaan!

A1. Front squat 4 x 5 V.1-2
Rest 2min
A2. Chin up 4 x 5 V.1-2
Rest 2min

3 rounds:

20 hollow rock
10 snowangel
20 banded pull apart

Tempo back squat
5x3r @ 1 rep in the tank.
6s. down, 3s. up
2min Recovery

Eccentric back squat
4x1r @ 105-110%
6s. Descending
2min Recovery

There is only descend phase in this variation.
Descend 6s. to the bottom of the squat in a controlled manner. Spotters will help you to squat barbell back up.

In Pair

3x10min (90sec rest)

A) Row
B) Ski
C) Bike

AMRAP 18:00
300 Meter Run / Row / Ski
5 Hang Power Clean Lateral Lunge each
7 Single Arm DB Push Press each
9 Jump Squats

Goal: 4+rounds

• No tng, drop every lift
• Build to heavy
• Rest 90-120s btw sets

Snatch 1RM
Build to days heavy 1 rep snatch

*quality reps only
*3 fails and you are done

10-9-8-7-6-5-4-3-2-1:
Power Snatches 35/25kg
Burpees