8x1’/1’ pal
Napsun kovempaa kuinlenkkivauhti

1. AB 400m/skierg 200m
2. 40 DU / 1min yritystä
3. BOB 6

Nämä mukavuusalueella ☺️

Tempo Front Squat
Repeat from last week. Aim to beat previous scores.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

18min EMOM

1 - 50% of HSPUs testing Max (Forearm standard)
2 - 40secs kneeling sea saw press (Weight you can consistently move for whole duration)
3 - 40secs banded tricep pushdowns

4 - Sub max effort CTB pull ups
5 - 1 length arm over arm sled pull
6 - Max effort chest to ring rows

Scalings: Pike hspus/beginner pull ups or ctb pull ups/

AMRAP 6:
10 Barbell Rows, supinated grip
10 Barbell Rollouts
20 Banded Pushdowns

Build to a Heavy Complex:
3-Position Power Clean + Split Jerk

EMOM 20 min

30 shoulder taps
20 hollow rocks
15 groiners
20 superman rocks
30 sec supinated passive hang

Conditioning
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

"tall snatch" + Pressi TE- otteella 3x3+5

Tempaus
2@70%
2@75%x5

te-veto
3@90%
3@100%
3@105/

Työntö stopista (2sek)
2@70% x 4

Penkki 15-12-10-8-5
Kulmasoutu 100 toistoa
Voimapyörä 50-100 toistoa TAI hallittuja ”alaslaskuja” 15-30 toistoa
Soutu 2000m / tavoiteaika 8min eli 2min/500m
Lihashuoltoa