10min EMOM
20 DUs
3 deadlifts, begin with 70kg/55kg and add 5kg every round

Deadlift 3x60%, 3x70%, 3x2x85%

20 min AMRAP
50 Wall Ball
50 DU
40 Box jump
40 Sit up (ab mat)
30 Pull up
30 Bar over burpee
20 Power clean 50/30
20 Push jerk 50/30
10 Snatch 50/30
10 Bar MU/C2B

mitä teit?

Tule tekemään woimaohjelmaasi klo 18-19.

Ja jos uudempia taistelijoita kiinnostaa voimahommat, tänään olisi hyvä päivä testailla voimatasoja.

Deadlift 2x3x60%, 2x3x70%, 4x2x80%

15 min AMRAP:
*3 x Box jump (60/50)
*3 x Kettlebell /Dumbbell Push press
*10 x Double unders
*6 x Box jump
*6 x Kettlebell/Dumbbell Push press
*20 x Double unders
etc..

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

For total working time and burpees:

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

3:00 ME Burpee Box Jumps 24/20″

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

5x8 Push press
5x10-12 / 3 x 15-20 Barbell / dumbbell bent-over rows

-1minute rest between sets

Deload.