A2: Efter 2 min vila gör Max reps Back Squat på 80%

Repetitionerna skall utföras med ett jämt tempo, blir du ståendes i startposition och pustar (vilar dig) ett par andetag så är du klar med denna workout.

Front Squat 3 RM

3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

• ETSI KAPEAN PENKIN MAKSIMI.
• SETTIEN VÄLISSÄ 2-3MIN LEPO.

Every 90s. as long as possible:

Power clean or Clean x1

60/40, 70/45, 80/52.5, 85/55, 90/60, 100/65, 105/70, 110/72.5, 115/75, 120/80, 125/82.5

1 round for time:

150 x Wallball
200 x DU´s
600m partner carrying
30 x Bear complex (50/35kg)
30 x Wall climbing
600 m partner carrying
50 x Push ups with hand claps (syngronize)

3 sets max effort

Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m

rest 12mins exactly between sets.

Notes:
– testing
– goal is best possible time each set
– must rest exactly 12mins no longer
– record scores for each set

DL: 3x5 (75%, 80%, 85%)

(Add 5kg your 1RM)

Each minute, on the minute, do three high hang squat snatch. Record max weight used.

SP: 3x5 (75%, 80%, 85%)