Floor press 5x3x80%

Hang power snatch 5x3

Every 4 minutes for 40 minutes, alternating two stations:
Station 1: 600 m run
Station 2: Amrap: 8 box jumps, 10 wall balls, 30 double unders

Clean & Jerk 1RM with 2 kettlebells

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Post 5 heaviest sets

Tempaus korokkeilta polven alta
6-10x2@75-88%

Romanian deadlift
Technique drills or work sets of
5x5 @70% of your 1RM back squat

• 400m farmers carry with a pinch grip

Use two plates

Squat clean
20 minutes to for a heavy squat clean double.
Then
EMOM 10
Even: 3 Squat cleans 60/45
Odd: 3 Power cleans

Alternate metcons A and B (ABABAB)

A)
12 Deadlift (52,5/35 kg)
9 Hang Power Cleans
6 Push Press/Power Jerk
- Rest 2 min

B)
50 OH Walking Lunges (24/16kg x1)
100 m Run
15 Goblet Squats
- Rest 2 min

A)

• rest 5 min (long rest)

B
- rest 2 min
A
- rest 2 min
B

Bench press Wendler 531 Week 2