bench press
4 x 8

• leave 2 reps in the tank
• rest 3-4 min btw sets

@ light weight
tempo 2s alas, 1s alhaalla ja ylös.

EMOM 20

1) 8 Front squat
2) 9-13 hspu
3) 40 double unders
4) rest

(5 rounds)

The Pull-over

Technique for 15 min

then

EMOM 5
1-3 Pullovers

As many Reps as possible in 12 minutes of :

Byu-in Run 1200m
AMRAP
40 Air Squats
20 Pull-Ups

9xe90s

1 hang power clean + 2 power clean

(drop&go)

1) Row/Assault/Ski/Run...
2) 5 Power Clean
3) rest

Pendlay Row

4 x 10

Go Every 2:30

Muscle Snatch + Snatch Drop

6 x ( 1 + 3 ), light & fast

Go Every 1:30

Aikaa vastaan:

• 30 boksihyppy (N 50cm / M 60cm)
• 30 hyppyleuka
• 30 swingi(amer.)(N 12kg / M 16kg)
• 30 askelkyykky
• 30 knees-to-elbows
• 30 push press (N 15kg / M 20kg)
• 30 selänojennus
• 30 wall-ball 3m (N 6kg / M 9kg)
• 30 burpee
• 30 tuplanaruhyppy