Assault bike calories 50-40-30-20-10

raakarive + raakatyöntö + työntö
8x 1+1+1@65-80%

polvelta raakatempaus 5sek pidolla + tempaus taskuilta

8 x 1+1@55-70%

Takakyykky

4x2@80-85%, sarjojen välissä 5 jännehyppyä

15 min AMRAP
10 OHS 45kg/40kg
40 DUs

For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)

CLEAN AND JERK & SNATCH

Pwr clean and jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.

voima tempaus + te - otteella raakatyöntö
1+2@50-60% x 5

Te veto + korkea te veto + tempaus

1+1+2@65 x 2
1+1+2@70 x 2
1+1+2@75 x 2
1+1+2@80 x 3
1+1+2@85 x 3

raakatyöntö + saksi, suoraan alas tiputuksesta

5 x 1+1 @ 50-65%

Front Squat 1RM

3 Sets of:
Double KB Farmer Carry (2X32Kg) max distance unbroken Rest as need each sets

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

3 position snatch

1 x 60%
2 x 65%
4 x 70%"