Penkkipunnerrus 5x8@AHAP

Leuanveto 5x10 (kuminauhat avuksi)

Yhden jalan kyykky 5x10+10 (bulgarian split squat) käsipainot tai kuulat

7 x 4 boksi hyppy, SO 1:30

300 vatsaa

Back squat 5x5
Floor press 4x12

1RM Snatch in 20min

Ohje: hae tempauksen ykkösmaksimi kahdessakymmenessä minuutissa. Älä ylitä aikarajaa

6-8-10-8-6

1.) Jerk grip bench press
2.) Non alternating reverse lunge /side
3.) paused supinated grip barbell row
4.) kiinalaiset vipunostot
5.) good morning with plate

-rest 20-30 sec between the movements and 45-60 sec after full round

Midline 4rds
Abmat sit ups with WB 10 reps (tempo)
rest 1 min after each round

2 Front Squats 45/30 kg
2 Deadlifts 45/30 kg
8 Burpees
(Add 2 reps to Barbell movements every round)

for example 2nd round: 4 FS, 4DL etc...

For time:

Row 3K, not all out
then

3rds
25 WB
7 Ring MU
8 M HS Walk

Etukyykky 5x8

Pendlay Row 5x5

Sit Ups 5x6-12

Quad Blast 1-3 kierrosta

Warm up(8)
active spiderman
run back

active samson
run back

inchworm
run back

straight leg bear crawl
run back

cradle
run back

heel grab
run back

Mobility(4)
1:00 min samson stretch
0:30 sec chest opener

Fittrain(20)
3rds
400m run
21 burpee step overs-challenge up- box jump overs
21 abmat sit-ups-challenge up-ghdsu

Opt(12)
Iso-core
4 giant sets
10 plank tap
10 push ups
10 bent over row
10 curls

3x1 clean
3x1 deadlift
1600m walk/run

Finisher
30 t-raise
60 deadbugs
1:00 in ham stretch

12 min EMOM
5 wall balls 9kg/6kg
5 burpees
3 deadlifts 100kg/80kg

”Macho Man”
Emom for as long as possible (max 20 rounds)
3 power cleans
3 front squats
3 push jerks