Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

AGOQ Workout 2

4 rounds for time of:

• 25 chest-to-bar pull-ups
• 5 cleans

Men 245 lb.
Women 170 lb.

Upper Back Finisher
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping

Omaehtoista tekniikka harjoittelua.
Ei isoja rautoja huomista ajatellen.

"tall clean + press" 3 x 3+5

Rive + työntö
EMOM 4
1+1@78% x 3
1+1@81% x 3
1+1@84% x 3
1+1@raskas

Työntö veto
3@110
3@115
3@120
3@100

Takakyykky
5x3@80%

Dumbell press 3rm

Core:

Amrap 30 minutes

1. Run around the box
2. 10 ttb/knee raises
3. 10 Leg raises from floor
4. 10 sit ups
5. 10 left side sit ups
6. 10 right side sit ups
7. 10 superman
8. 10 knee hugs
9. 10 hollow rocks
10. 10 arch rocks

raakatyöntö te -otteella

5x3@85-100

Tempaus puolikyykkyyn + kyykkyyn
8x1+1@80-

Etukyykky, samaanvauhtiin

5x4@70-80%

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(17)
10rds
100m run
2 manmakers 30/20-*40/30

gym goat/cc movements (10)

Finisher
60 sec l hang
30 band pull aparts
30 pass through
2 min samson stretch

Push press 1 RM.