Deadlift

2 x 3 @ 80%, rest 3:00 b/t sets

E75s x40:
a) machine
b) wb
c) sit up + kbs
d) box get up
e) rest

Skaalaus:
Ylösskaalaus - tee aina vähintään esim. 5 toistoa.
Alasskaalaus - skaalaa kuvakortit kymppiin tai laita työajalle katto esim. 30 tai 45 sekuntiin.

Back Squat
1 x 5 (60%)
1 x 3 (70%)
1 x 2 (80%)
1 x 2 (90%)
1 x 1 (95%)

Front Squat
1 x 5 (65%)
1 x 4 (75%)
1 x 4 (80%)
1 x 4 (85%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

There is no description for this WOD as it is stat.

4 supersets:
20 Seated Band Leg Extensions
:30 90° Wall Sit
- Rest as needed

4 Sets x Every 3:00

4 + 4 Front Feet Elevated Lunges
15 Weighted Calf Raise ( floor )

Three sets of twelve pendlay rows.

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Strict press
3 Push press
3 Push jerk w/ pause @ receiving position

Teams of 3

Amrap 20

Max metrit echo bike
Max metrit row
Max metrit säkin kanto / 2 x kb

Tulos= metrit yhteensä

Teams of 3

Amrap20

300cal bike
Max reps worm squats.
2 team member squat with worm, 1 team member is in plank hold @ same time.