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Illanvietto klo 18.00 alkaen Henry’s Pubissa (yksityistilaisuus)
Illalliskortit myynnissä salilla!

Tabata (8 intervals of 20s with 10s rest) of:

• air squats
• push-ups
• sit-ups
• pull-ups

2-position Clean (From floor + Hang)

21-15-9 reps of:
Hang Power Clean 50/35kg
Shoulder to Overhead

8 minutes Tabata alternating
•Box jump (60/50 cm)
•Abmat sit-up

5 x (Hang power snatch, OHS, Snatch) ( max 2/3 of 1 RM snatch)

For time (25 min time cap) with body armor (10/6kg):
800m row
28 pull ups
80 DU
4 rope climb
80 air squats
4 rope climbs
80 box jumps
28 pull ups
800m row

Skin the cat 4x4

Back Lever-practise

"Roy"
5 Rounds of:
15 Deadlift 100/60kg
20 Box Jumps 75/61cm
25 Pullups

AFAP
21-15-9 reps of
power cleans @50/35
box jumps 30"/24"
18-12-6 reps of
squat cleans @50/35
push ups
15-9-3 reps of
thrusters @50/35
pull ups

#Strength
6x3 of:

• BB incline bench press

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
21-15-9
Deadlift 225/155lbs
Thruster 95/65lbs
Toes to bar

4-5b. Bitch Work
3 Rounds
20 Assault Bike calories
20 Calorie row
100 Double-unders
Rest 2 minutes

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 3
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
EMOM 14 minutes
Even: Max reps strict HSPU straight into max reps kipping
Odd: 10 GHD sit-ups