Bench Press

5-5-3-3-1-1-1 Go Heavy

Send Off 3:00

For time (TC: 10)
20-16-12-8-4 WB
4-8-12-16-20 Power clean (50/35)
- rest 30 between rounds

Tavoite: RPE 8-9, valitse painot, joilla pystyt freshinä tekemään väh. 10-15 toistoa putkeen.

Räätälöinti: Jos vasta opettelet power cleanin tekniikkaa, puolita power cleanin toistomäärät ja valitse hallittava paino ja tee toistot hyvinä ykkösinä.

Bar muscle up

3-5 rounds for quality
1-3 Bmu
20sec handstand hold
10 crossover singles/ 20 DU
15 banded pull down

30min. amrap w/partner
400m run w/WB
24x power snatch
– Athletes run together and switch
as needed on the snatches.
– The medicine ball doesn’t touch
the ground until the workout is over.
– If the medicine ball touches the
ground, both partners complete 10
burpees before continuing.

3x1@working up to maximum, rest between sets 3min

3x1@working up to maximum, rest between sets 2min

3:00 on - 1:30 off x6 w/ partner, YGIG, divide anyhow - alt. btw a & b:
a) 30 double db bench press (2x22,5 / 2x15) - 30/24 cal row - amrap db bench press
b) 30 DL (100 / 60) - 30/24 cal other machine - amrap DL

Tulos: yhteenslasketut toistot AMRAPeista

Rasittavuus: RPE 7-8, ei tarvitse tehdä hurjalla kiireellä.

45 min PK
20 light kb swings
1500m row
400m jog
30s plank
30+30s side plank
20 glute bridges
10 air squats
10 OHS – broom stick
30 s hang

50-40-30-20-10 Reps for time :

Double Unders ( or 2xSingles )
Sit-Ups

TC 10

4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post