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

1a) Front Squat - 15 minutes to work up to a heavy set of 3 which represents about a 9/10 intensity (10/10 being a 3-rep max, all out effort). Attempt to go slightly heavier than last week. We will be testing a 3-rep max NEXT WEEK!

1b) Bodyweight Ankle Rocks x 10/side b/t sets of Front Squats

5 rounds for time:

20 Wall Balls
15 KB Swings
10 Push Press 35/20 kg

Rest Walking 90''

Double DT
10 rounds for time of:

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks
• Men use 155 lb., women use 105 lb.

Or,

Heavy DT
5 rounds for time of:

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks
• Men use 205 lb., women use 145 lb.