3 rounds
10-12 shoulder press
- rest 90sec
10-12 + 10-12 db single leg deadlift
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Deadlift 6x4 at 85%.
This can be touch and go. All sets the same

For time:

10-1 Strict Pull up
1-10 strict hspu

Time Cap 16 Mins

Warm up: 10 x 25s on / 25s off
1. Front squat (1sec pause bottom)
2. Push press
3. Hang muscle clean
4. Split jerk (1s pause catch)
5. Hang squat clean

6 x e2m: 1 squat clean + 1 split jerk + 1 front squat + 1 split jerk
->moderate to technical heavy

Emom 12
1-4: 6 power clean + 3 burpee over bar (60/40kg)
5-8: 6 front squat + 3 burpee over bar
9-12: 6 thruster + 3 burpee
over bar

Scale 1: (50/35kg)
Scale 2: (42,5/30kg)

5 x alkavalla 90s
1 rinnalleveto riipusta + 1 rinnalleveto

Rakenna päivän raskaaseen painoon.

front squat
 - one heavy set of two 
 -  2 x 5 /V2

4 Sets / 1min rest between sets
10m walking frontrack lunges Dbl Kb
20 jumping lunges
30-45s plank hold

• Valitse haastava paino askelkyykky kävelyyn. Tämän pitäisi olla raskas.

hang power snatch + hang snatch
- 8-10 x (1+2)

5x4 @ 80%

All sets the same

30min AMRAP:
Run 400m, 1 round of Cindy,
Run 400m, 2 rounds of Cindy,
Run 400m, 3 rnds of Cindy...
etc.