Strength: 20 mins to build upto a 5rm back squat
At least 6 sets must be performed before finding 5rm.

Wod: "Karen" 150 wall balls

Strength: 6 sets (warm up) must be completed first to ensure quality and depth are met , once that's done find your 5rm.

Wod: go hard and fast! This is for time !

Kk karsintoja

Mikäli ei ole karsintaa tekemässä niin 20-30 min hikoilun voi suorittaa.

Conditioning
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (275/185)

Worlds Greatest Stretch x 20-30s each pose

Raakatempaus
EMOM 4
3@73%
3@78%
3@83%
1@raskas

Raakarive+raakatyöntö
1+1@73 x 3
1+1@78 x 3
1+1@83 x 3
1+1@raskas

Snatch balance
4@70%
4x3@75%

A training for new job.

Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

100 Double Leg Banded Leg Curls
*after each set complete a 10s Hollow Hold

Deadlift Accessory
Romanian Deadlifts:
3 Sets of 10
Athlete’s choice on loading

Deadlift
Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions