Pk harjoitus 90min sisältäen ergoja, välissä voimistelua
Tai
Vk harjoitus 45 min sisältäen ergoja, välissä voimistelua

Penkkipunnerrus 3 x 1

90 min
HR 65-75%

3 RFT:
45/30 cal Row
30 WB 9/6kg
30 Box jumps 60/50cm
30 T2B

TC 10min / round
Rest 2min btw rds.

3 sets:
7 Power cleans 60/42kg
7 Front squats
5 Power cleans 70/49kg
5 Front squats
3 Power cleans 80/56kg
3 Front squat

TC 3min / set

Rest 4min btw sets.
Score: slowest round

Mobility

For time:
3 Rounds of:
6 Devils Presses 20/15kg
18 Abmat Sit-ups
12 Burpee Get Overs 120/100cm

Rest 5:00

18 Devils Presses
54 Amat Sit-ups
36 Burpee Get Overs 120/100cm

6 sets of Strict Press
Set 1-2: 5 @55%
Set 3-4: 3 @65%
Set 5-6: 3 @75%
- Rest 90sec btw sets

Set 1-3: 3 reps @70%
Set 4-5: 2 reps @75%
Set 6-7: 2 reps @80%
Set 8: 3 reps @70%
Rest max. 90sec btw sets.

• No TnG, reset btw reps. % based off 1RM power clean & power jerk

2 sets:
35-50 DU
20 Barbell Thrusters 20/15kg
7-10 L-sit or Strict Pull ups
Rest 60s btw sets