Shoulder Press + Push Press

6 x ( 4 + 3 )

Send Off 3:00

CLEAN & FRONT SQUAT

EMOM 4: 1 squat clean + 1 front squat
-rest 2min
EMOM 4: 1 squat clean + 1 front squat

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Aloita noin 65% omasta rinnallevedon ykkösestä ja lisää painoa fiiliksen mukaan

AMRAP 15
2-4-6-8-10-12-14-16-18… reps of
Shoulder to overhead @40/30kg
400m bike between sets

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

Warm Up
3 rounds
1 min air bike
10+10 half kneeling press
15 banded face pulls
5 inch worm with push ups

Strenght
Push Press 3x10 reps @50-60-70%
Shoulder Press 2x10 reps @50-60% of 1rm
rest 1.5-2 min bwn sets.

Metcon
Air Bike 3 x 3 min on / 1 min off
Pidä moderate pace yllä! Minulla se olisi n. 300-350 wattia.

Test
10 legless rope climbs for time (scale to normal rope climbs) tavoite korkeus n.4-4,5m

Accessory
2 rounds
15-25 ghd sit ups + 15/15 banded trunk twist
alaviistosta yläviistoon.
then 3x15 reps svend press @15kg.
rest as needed.

3 Sets Of 2 @ 85 - 90%

EMOM 10

Minute 1 : Bike, Ski or Row
Minute 2 : 5 Strict Pull Ups + 10 Push Ups + 15 Air Squat

4 x 4min, 4min lepo

15-20 varpaat tankoon
30-40 tuplanaruhyppy
max cal laite

Tulos kalorit

Every 2min Snatch