10 x 3 (60% of 1RM)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

2 x 7:00 AMRAP; Rest 2:00
2-3-4-and so on...
Strict Handstand Push-Ups / Box HSPU / Pike Push up
4-6-8 and so on...
Alt. DB Hang Power Snatch @22,5/15kg
*After each complete round complete 30 Double Unders.

20 Min amrap

• 1 min Erg @ 85%
• 2/4/6/8……. Devils Press 2x17.5kg DB

Score is the amount of Devils Press performed

YGIG 50min 3-4hlö porukassa

Kone käynnissä koko ajan

Yksi tekee kerrallaan:
6 Boxin ylitystä
5+5 Yhden jalan linkkaria
4 Mittarimatoa

AMRAP 20

10-9-8-7-6-5-4-3-2-1
Pull-Ups
20-18-16-14-12-10-8-6-4-2
Push-Ups
30-27-24-21-18-15-12-9-6-3
Air Squats

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Overhead Squat 1x2+3reps@65% and 3x2+2reps75-80-85% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps + Sharp Box Jump 5+5reps@85% and 3x4+4reps@95-100-105% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
With partner
3-4 rounds for time
50/40 calories of ski erg
16-20 double db devils press
24-30 front rack walk lunges
32-40 double db push press
you go i go!

9x1min ON 1min OFF

1) Tuplat/Sinkut
2) Pistoolikyykyt
3) Rive riipusta ja työntö 2x kp/kk

9x
3min ON/1min OFF

Row
Ski
Bike