Front squat

3 x 4 front squat

• leave 2 reps in the tank
• rest 4 min btw sets

One and a quarter front squat

3 x 2 one and a quarter front squat

• leave 2 reps in the tank
• rest 3 min btw sets

Supersets

4 x superset
6 push press
4 weighted pull up

• leave 2 reps in the tank
• rest 2-3 min between sets

Power clean&jerk

power clean and jerk
4 x (2+2)
4 x (1+1)

• challenging weight, no fails

Metcon

For time:
10 front squat 70/50kg
10 burpee
10 jumping pull up
10 front squat
10 bar over burpee
10 pull up
10 front squat
10 bar facing burpee
10 c2b

• bar starts from the ground

advanced: 20 pull up/ 15 c2b/ 5 bmu

Tc 12min

Lepopäivä

Rest day – what did you do?

Gymnastics

voimistelua

Metcon

4 x 4min on / 2min off:

A)
8 box jump over
6 mu/c2b/pull up
4 push up

B)
8 alt. pistol squat
6 hspu
40 double under

Core

9 x 30sec on / 20sec off:

1. side plank powell raise (L)
2. side plank powell raise (R)
3. alt. V-up

Weightlifting

Snatch, Clean, Jerk alternating

"Ava"

In support of Ava Khalipa

5 rounds for time of
– 21 g2o 42,5/30kg
– run 400m

Timecap: 25 min

Supersets

3 superset of
8-12 Lu raises
6-8 + 6-8 skaters squat

• rest 2min between sets