Glute ham raises 3 X 10

KK '17 finaali

21-15-9
T2b
Power Snatch (60/45)

21-15-9
STOH (68/48)
Bar facing burpee

3 rds.
7 x Front Squat (100/70)
14 x DB Snatch (33/22)

Snatch from floor with pause in lift off (just a few sentimeters off the ground) + hang snatch.

Work your way up to a heavy set, but no failures.
Rest 2min between sets.

4 RFT:
5/5 Pull-ups + T2B
10 DB OH squats R 20/15kg
20 DU
10 DB OH squats L 20/15kg

Teams of 3;
25:00 AMRAP
5 x Rope Climb (Team total, 1 working, each person must do 1/round min.)
20/16 x Cals Row (per person, 1 working)
60m x Buddy Carry (per person, 1 works, 1 rides, 1 watches)

In team of 3;
3 rounds at 100%:
120m of Sled Push @ 90/70kg, rotate person every 20m.
Go every 4:00.

• Max effort!!

Wendler presses 531 DELOAD week 4

In teams of 2: 10min amrap:
Tire flips
+
10min amrap:
9 Power clean 70/50kg
6 Burpees
1 Rope climb

Shoulder Press
1x3 (80% 1rm SP)

Touch and go squat clean
5 reps @ 30%
5 reps @ 35%
5 reps @ 40%
3 reps @ 45%
3 reps @ 50%
3 reps @ 55%
2 reps @ 60%
2 reps @ 65%
2 reps @70%