Jerk Balance 5x3 (kuorma sopiva)

Rive + työntö

3x1+1 RM + 2x3(1+1)x90% maksimista

Työntöveto 1x5x85%, 1x4x90%, 2x3x95%

Takakyykky (3 sek pause) 3x3x75%

accessory:

Käsipaino soutu 3 x 15+15
Deadbug 3x30

Optional Accessory
GYMNASTIC STRENGTH

3x 5-10 Russian Dip video

RPE 4 to 4+

Rest as needed between

WOD (S):
3 rounds of
70 DU
17 T2B

21-15-9
hang power snatch 40/30
OHS 40/30

4 rounds of
15 KBS 24/16
20 abmat sit up
15 wall ball 9/6

Rest 5 min between workouts.

4 Sets:

7 Tempo Kettlebell Deadlifts@moderate
7 Tempo Bench Press@moderate

2 sec down, 2 sec up

Pariakrobatia

1a) Banded Facepull-aparts: 3 x 15. No rest.
- slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

Back Squat
Front Squat

Wall Ball

Back Squat 5-5-5

WallBall Tabata

For time:
100 DB Renegade Rows @22,5/15kg (left + right = 2 reps)
75 Push-ups
50 Burpees

Time cap: 18 mins

Mixed Angie
100 pull ups
100 push ups
100 sit ups
100 Air squats

Split as Desired. You can move btw. movements as you like.
TC 15

Salin ohjelmoinnissa. WODEILLE!!!!!!!!!!!!!!!!!!!!!!!!! pitääkö erikseen mainita punnerruksista ja ilmakyykyistä?

3 sets of 10