Back squat
Build to heavy 3 (H3) @ 2 RIR (84-89%)
+
2 x 3 @ 85-90%H3, Rest 3:00 b/t sets

– Build to a heavy 3 (H3) @ 2 RIR (around 84-89%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H4 set, you have 2-3 back-off sets of 3 reps @ 85-90% of your H3

5 sets:
10cal AB
7 TnG Power Clean & Jerks 50/35kg
4 High Box Jumps 60/50cm
- Rest 1min btw sets

4 rounds max reps of strict handstand push-ups

4x intervals, alt. A&B

A)
AMRAP 6
1000m bike / 40/30 cal machine
20 burpee box jump overs @60/50cm
15 c2b / pull ups / ring row
Max cal machine

• 3min rest -

B)
AMRAP 6
1000m bike
30 wall ball @9/6kg
25 push ups
Max cal machine

• eri laitteet a&b jos mahdollista
• kiva pikku mättö 😇😇😇

• Cardio Of Choice

Partner workout (YGIG)

For time:
100 Row Calories
300 Double Unders
100 Ski Erg Calories

Every 3 mins ( starting at 0:00) complete:
4 rounds ( YGIG)
3 Deadlift
3 Hang Power Clean
3 Thruster

@50/35kg
Timecap: 30 perc

2-3sets:

5-10 strict pull up
12+12 seated press

3-4 rounds:
20m SA Farmers Carry L+R, go HEAVY!
20 Russian Twists (weighted) (2=1)
:45 Sorenson Hold

Työntöjä 5x2 kevyt paino 50-60% työnnön maksimista

Rinnalleveto 5x2 kevyt paino 50-60% rive maksimista

EMOM20 ”hevi”
2minuutin välein 3x1 ( 3 riveä + 1 työntö)
Yhteensä 10kierrosta

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