maksimitoistot

Every 2 min for 10 minutes (5sets)
5 power clean + push jerk @ 65-85% of 1rm.

5 Rounds for time:
12 Push press 60/42,5kg
20 Box jumps 60/50cm

Time cap: 15 min

Scaled: 50/35 kg + box step-ups

Push Press 3x3 (no fail!)

Ring muscle-up technique

6 x 4min on/ 2min off

A)
40-50 wall ball/ thruster 20/15kg / back squat 20/15kg
- rest of the time erg for cal

B)
40-50/ 30-40 cal erg
- rest of the time db snatch 45/25lbs

A) osiossa wall ball, thruster tangolla, takakyykky tangolla, vaihdellen eri liike jokaisella kierroksella

B) osiossa aina db snatch ergin jälkeen. Erg kalorimäärä valitaan niin, että ensimmäisellä kierroksella menee noin +/- 2:30 sen suorittamiseen

Either
1-3 strict Mu
5-8 strict c2b
5-8 pull ups
5-8 banded pull ups

Back Squat
- 5 x 5 /V1, 3-4"
- 3 Sec Down

Weighted Box Step-Ups W/ DB´s Or KB´s

2 x 10
2 x 8
2 x 6
2 x 4

As Heavy As Possible

Go Every 3:00

2x AMRAP 3min

3 power clean@60/40kg,
6 pull up
9 air squat

rest 1min between sets