3 rounds:
30 sec on/ 15 sec off
- windshield wipers
- flutter kicks
- hollow hold

STRENGTH

Deadlift 4x6 @ 82-85% of 3RM or RPE 4

Rest as needed between sets.

For quality: 5 x 3-position snatch (high hang, below the knee, on the floor)

4 rounds
4-6 + 4-6 barbell reverse lunges, tempo 3101
rest 2min
4-6 pull up, tempo 3101
rest 2min

more weight than last week
same weight in all sets
no belt

1min thrusters 42,5/30kg
rest 1min
1min row for cal
rest 1min
1min sled push for meters

3 RFT (high quality):

10 Alt pistols
10 HSPU
10 KBS 32/24kg

TC 8min

3 x 2 Pause front squat

• leave one rep in the tank
• rest 3-4 minutes between sets

15-12-9-6-3 reps for time
Power snatches @30/42,5kg
Box jumps to 60/75cm

Scale to 10-8-6-4-2 reps if need to.

Loppiasen ekstrana toimii : Rest 1:1 and repeat whole metcon.

Every 1,5 min for 5 times
1 deadlift @85% of 1rm.

For time:
30 Squat Cleans @ 85/55kg

• Cap 10:00
• Rx+: 100/65kg
• Option Alternate Workout: AMRAP 7: 8 Cleans or Thrusters @ light weight 8 Burpees