Running, cleaning and burpees

For time:

760m run
20 Power cleans
20 lateral burpees over the barbell
760m run
15 Power cleans
15 lateral burpees over the barbell
760m run
10 power cleans
10 lateral burpees over the barbell

42,5/30kg

TC: 30 min

Laske kyykkyjen painot 90% yhden toiston maksimista. Esim. Jos sait Eplayn kaaviosta arvion 1RM 85kg, niin laske kyykkypainot sitten 77kg:sta. Sama juttu molempiin, etu- ja takakyykkyihin.

Back squats

10x60%
8x65%
8x70%
8x75%

Front squats

5x60%
5x65%
2x5x70%

3 RDS, not for time.

20 Pistols
20 Weighted Sit Ups
1:00 HS hold against wall

Te -veto + Korkea Te- Veto + Tempaus

7 x (1+1+1)@70-80%

Polvelta raakatempaus 10x2@50-60%

Etukyykky 4x4@85%

3 HPC

Reverse Hyper: 2 x 25@light. Rest 60s.
OR
Worlds Greatest Stretch x 30s each pose.

Front squat open set to find estimated 1rm.

Take a heavy weight and go for max reps. Choose the weight so that you cant go beyond 8 reps. Then use Epley formula to calculate your estimated max for the front squat:

(weight x reps x 0.0333) + weight
= Estimated 1RM for front squat.

12 min ammap
Running

Ring muscle up practice
Pistol squat 4x 8-8

Warm up(10)
10 pass through
10 good mornings
10 cal airdyne

10 halo
10 good mornings
10 cal row

10 pvc squats
10 good mornings
10 jing jang

Mobility(5)
1:00 min child's pose
1:00 min front rack stretch

Weightlifting(15)
Week one-strict press or bench

Fittrain(20)
4rds
20 s/a db hang clean and press 35/20-challenge up-60/45
20 db box step ups 35/20-challenge up-60/45
20 abmat sit up-challenge up-ghdsu
400m run

Opt(12)
3x3 hang snatch practice
3x2 tng deadlift
tabata row
5x5 superman

Finisher
30 band pull aparts
15 side plank punch thru per
30 v-ups
1:00 min ham stretch