"Open Test"
AMRAP 20min:
50 WB
50 DU's
40 Box jumps
40 T2B
30 C2B
30 Burpees
20 Power cleans (65/45)
20 S2OH (65/45)
10 Power snatch (65/45)
10 MU

ATTENTION:
(This week is a slight back-off in volume. Keep the volume lower than usual.)

A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds

B.
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

20min volyymitreeni vielä viimeisen
kerran, kevyen viikon jälkeen muut-
tuu. Tee päivän treenin jälkeen!

+

oma keskivartalojumppa.

työnnön jälkeen:
3 rounds for max reps
1min wall ball
1min walking oh lunge (20/10kg)
1min kb swing (oh)
1min rest

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
B.
Complete as many reps as possible in 5 minutes of:

9 Dumbbell Ground to Overhead
7 Ring Row
5 Burpee

A) skill-emom (8 emom kahdella heikkoudella)
B) voima: back squat 5 x 5 (70-75 %)
C) cf open 14.2
0-3 min
2 rounds:
10 overhead squat 42.5 / 30 kg
10 chest to bar
3-6 min
2 rounds
12 overhead squat 42.5/30 kg
12 chest to bar
Niin pitkään kuin mahdollista eli toistot nousee aina kahdella kolmen minsan välein

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs

Push press 3rm päälle, 3x max reps @80%3RM lepo 2min sarjojen väliin.
Merkkaa toistot sarjoittain ruutuihin, millä painolla meni?

A.
Three sets of:
Supinated-Grip Barbell Rows or Ring Rows x 8-10 reps (hidas lasku 2s)
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps (hidas lasku 2s)
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
10 Strict banded Pull-Ups or ring row
30 Kettlebell Swings
Run 400 Meters

Clean and jerk 6×3 @70-80% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.