4 rft
250m row
20 kb swing @24
30 su
100m run
5 burpees

A) Main Strength

Bench press progression

Build up to a heavy single in 2 waves:

5-3-1; 3-2-1(+2-5x1)

• Start around 60% or moderate and add weight each set.
• The second wave should be heavier than the first one.
• Add a few singles at the end to establish a good 1RM.

B) Accessory Strength

4 sets
8/8 seated Filly press
8/8 alternating KB gorilla rows

• Moderate-heavy weights.

C) Finisher with a partner

AMRAP 10 mins
Max distance double DB gun walk

• Each person complete 10 push ups to switch in.

Shoulder press 8-8-8-8 reps

Warm up

A) 6min erg
B) 3 rounds
8 good morning (barbell)
4 slow squat
4 push-up to downdog

B) 3-5 sets increasing weights (+ decending reps) in deadlift & shoulder press

Workout

A) Deadlift
EMOM9
1-3: 5x
4-6: 4x
7-9: 3x
Start with @55-60% 1RM and increase a little when reps go down.

B) Strict press
4x5 @75-80% 1RM
Rest 2,5-3min

C) Every 3min for 3-4 rounds
12 steps front rack walking lunges
1-2 rope climb / rope lower

For time :

50-40-30-20-10
Jump Over Barbell
5-10-15-20-25
Deadlift 60/40kg

TC 10

Deadlift ( Tng )

6-6-6-4-4-4

Go Every 3:00

Seated Shoulder Press ( Barbell )

5-5-3-3-2-2

Go Every 2:30

Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Flat Foot Snatch 3x5reps@light weight
Slow snatch + snatch 3x2+2reps@medium weight
Power Snatch 4x4reps@medium+
rest 1.5-2 min bwn sets

Accessory Work
3 sets
8+8 single arm upright row + 8-12 ring row
rest 1 min
8+8 single arm floor press + 16-24 mountain climbers
rest 1 min

Mitkä liikkeet teit?
16x 20sec on/10sec off