Squat clean
4 position hang squat clean.
Hip, above the knee, under the knee, floor.
Work up with weights as long as you reach
70% of 1RM
Then do
EMOM 10
One squat clean @70%

Wendler 531 squat cycle. Week 1.

Työntöotteella tempaus kyykkyyn
5x2@40-60%

Niskantakaa tempaus leveydellä työntö.
6x3@helpot raudat

Nousu päivän parhaaseen.

Rive + 4 x etukyykky + jerk

100 DUs
then
3 rounds
10 back squats 100kg/70kg
20 kb snatches 32kg/24kg (alternating

4 rounds, rest 1-2min between movements:

1) 6 Bench Press AHAFA
2) 4 Weighted Pull-Up
3) 8+8 Single Leg KB Deadlift
4) 15-25 GHD Sit-Up

Scale if needed. Use AFAFA weights.

15 min AMRAP
21 kb swings 24/16kg
50 DUs
10 HSPUs
10 deadlifts 100/70kg

Find one rep max Squat Clean in 20min

You can do as many lifts as necessary under the 20min timecap.

EMOM as long as possible

RX

• 7 thrusters 35/25kg
• 7 pull ups
• 7 burpees

Sc1

• 5 thrusters 30/20kg
• 5 pull ups (w. rubber band)
• 5 burpees

Sc2

• 3 thrusters 25/15kg
• 3 pull ups (jumping/rubber band)
• 3 burpees