12min joka toinen alkava minuutti nousevalla painolla, aloita @60%
3 raaka tempaus

Build to a 1RM Back Squat
Suggested warm up ;
3x8 ~ 30-50% rest 1-2 mins
2x5 ~ 50-60% rest 1-2 mins
2x3 ~ 60-80% rest 3 Mins
1 @ 90% rest 3-4 Mins
1 @ 95% rest 3-4 mins
1 @ 100% rest 3-4 mins
1 @ 100+ % rest 3-4 mins
1 at feel if previous goes well.

Roughly 30 Mins on this! Keep it safe and use spotters on the singles.

SQUAT BELOW PARALLEL! get coach to check or video it!

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Official movement standards

15min

15 käsipainotempaus
12 maljakyykky
9 yleisliike

3 x
12 band pull aparts
12 standing lateral raises with dumbbells or small plates
12 seated lateral raises with dumbbells or small plates

Do after the WOD for quality.

3 rounds for time:

Run 760m together
10 deadlift 100/70kg
20 boxjumps
20 kb swings 32/24kg
20 burpees

Juoksu yhdessä, liikkeet vuorotellen!

remaining time: pk
4 wall climb
5 power snatch
6 ohs
7 ttb
8 pull ups
9 wall balls
10 box jumps

3 x 50m
2x 100m
2x 300m
2x 400m

1,5km recovery run

10 Vauhtipunnerrus 50/30kg
15 Box
20 Pistoolikyykky
20min AMRAP

3 rounds:

• 500 m row
• 400 m run
• 2 min rest