Etukyykky 2,2,2,2 jätä hieman varaa

Nousevat painot, alkavalla 2min.

"Wittman"

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 32

Last time 28.12.2020

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

EMOM 12

@ 74% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

Find heaviest weights Curtis P Complex, use 17 minutes.

Curtis P

Power Clean
One Lunge each leg
Push Press

Back squat 4x5 @ 85%

4 x E2MOM

20+20 s 1-arm ring plank hold

EMOM 8
1. -5 s of max c2r hold (take 5 s off from last week max hold)
2. 2 negative ring dip

Maastaveto klusteri
4x5, ensimmäinen sarja @75% viimeisimmästä 1RM. Lisää painoa joka sarjaan.
Nosta ensin paino 2 kertaa ja sen jälkeen 1 nosto 20s levoilla. Lepo 2-3min.

EMOM 12

1) 3 Skin the cat
2) 12 Alt. pistol
3) 8 HSPU

AMRAP40
1500m bike / 750m row
20 box step overs
40 m farmers carry
1500m bike / 750m row
20 KB single arm hang snatch
40 m KB over head carry

*Basic conditioning - You should be able to talk while you move.