10-8-6-4-2:

• full clean @ 60/42,5kg
• box over burbee
• T2B

Time cap 12min

Back Squat Week 3
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +15kg

Use spotters on the last set. Full ROM otherwise it doesn't count!

In pairs. 10 reps of each.

1. High hang muscle clean
2. Push press
3. High hang clean pull
4. Lateral press
5. Bicep curl
6. Barbell roll

IGYG

Round 1

Switch after each movement

Round 2

Switch after 2 movements

Round 3

Switch after 3 movements

Round 4

Do all 6 movements in one set.

Barbell 20kg

Scale up if needed

Go hard and fast.

For quality and minimum rest, 5 rounds:

• 8 deadlifts (2/3 of 1RM)
• 10 strict toes to bars

Only unbroken sets!

Penkkipunnerrus
20 kg 20x
25 kg 19x
...

OHS
Front squat
Back squat

Add 10kg for each set. 3 reps per set.

(After finding your overhead squat limit continue with front squats and then with back squats.)

Bench press 4 x 4

Max Effort Shoulder Press
(5-5-3-2-1)-1-1-1-1-1
2min Recovery

3 x max sec hold

2 x 32/24kg KB / DB

Score is accumulated time!

Find 3RM
Then
3 x 3 @ 90% 3RM