20:00 AMRAP
16/12 cal row
15 AKBS 50/35
250m run
10 goblet squats 50/35

*sub 12 cal bike for run

Strength

Deadlift

strength 6*3
hypertrophy 10-10-10

Accessory

3 sets of
8-12 RDL/good morning
8-12 supine rows

Workout

3 rounds

5-10-15-20-25
goblet squats
(start heavy then decrease the weight with each rep increase)

1.) Muscle snatch @hip w/No hook + press Behind neck + ohs w/5sec pause 3 x 5+10+1
2.) Snatch high pull × dip power snatch 4x1+2
3.) Power snatch 6x2
4.) Power jerk 6x2
5.) Power clean 6x2
6.) Front squat w/ 1rep double bounce 3,2,3,2,3,2

Maastaveto 2x1x90%

Hyvää Huomenta istuen 5x10

Reverse Hyper 5x12-20

RestDay!

Hae ensin päivän 1 rep max ja sitten siitä lasketaan
4x1 90 %
4x2 80 %
4x3 70 %

2,000 meter Row
Every 2 minutes, perform:
15 Sit-Ups

Hero Workout of your choice. Review the list of heroes and honor one with an all-out effort.

Kyykky 2x1x90%

Penkki 3x3x80%

SitUps lisäp 5x10

Every 4 min x 4

8 clean and jerk
8 toes to bar
8 front rack lunge
8 bar over burpee

Rx weights: 60/40kg