Kyykky 3x3x80%

Maastaveto 3x5x60%
-joka sarjan jälkeen Leuanveto, vastaote TAI Kehonpainosoutu x Amrap

Sjmv 3x12x30-40%

Rive ja työntö

Outdoor workout

30 min AMRAP
400m run
20 dumbbell hang clean and jerks 22.5/15
400m run
20 dumbbell thrusters 22.5/15

2 rounds for time
400m run
– rest 1min
40 wall balls
– rest 1min
500m row
– rest 1min
40 steps sandbag lunges
– rest 1min

3:00 easy bike or row

Barbell warm up

Clean complex
EMOM x 10
1 power clean
1 hang clean
1 push jerk

• building to a heavy complex

-RPE 8-9
-2.5-3min rest
-no Tng

A)
Dumbbell Z Press 4x10
Single Ring row with sup grip 4x8 ( 3"tempo down)
Use the heaviest weight you can for each set.
Rest 2 mins between sets.

B)
5 rounds for time of:
15 Dumbbell Power Cleans, 2x22.5/15 kg
15 Dumbbell Facing Burpees
Timecap : 12 mins

C)
Chin Over Bar Hold 3x Max Hold
Rest 1:30 between sets.
Goal: 20"-40" , use band if needed

Shoulder Press

6-4-2
6-4-2
5-3-1

Go every 2:30

Stoppi-kyykky 3x8x30-40%
-1 stoppi

Maastaveto 3x4 (70-75-80%)

Pendlay Row 5x5
-levyt kahden kumiharkon päällä / puoli
-kuorma noin 35-40%

1@up to 80%, 2×2@80%, rest 2min