Backsquat 16 RM

Miehet: 75 strict pull-up
Naiset: 50 strict pull-up
*every break add 2,5/1,25kg weight
(eli 75/50 leukaa pitää tehä, aina kun joutuu tulee tangosta alas lisää painoa vyölle, levätkää 2-3min sarjojen välissä.)

Tempaus 2x2x75%, 3x2x80%

RiveMave + Rive taskuilta + rive, 2x(1+1+1)x70%, 3x(1+1+1)x75%

Puolesta reidestä tempaus veto 2x3x100%, 3x3x103%

Takakyykky 1x3x78%, 1x83%, 1x3x78%, 1x86%, 1x3x78%, 1x89%

Voimatempaus 3x5, keskiraskas

Front squat 3 RM, then 3x max reps @ 80 %

A/ In 15 min daily max Power Clean

B/
1 Round of:
30x Box Jump Over @60/50cm
30x Thrusters @ 40/30kg
30x C2BPU
Then,
2 Rounds of:
15x Box Jump Over @60/50cm
15x Thrusters @ 50/35kg
15x C2BPU
Then
3 Rounds of:
10x Box Jump Over @60/50cm
10x Thrusters @ 60/40kg
10x C2BPU

TC: 28'

Team of 4:
2x

1. AMRAP 4'
   200m row
   12 Sit up

2. AMRAP 4'
   10 DL
   10 Bar facing Burpee

3. AMRAP 4'
   12 USA Swing
   10 Goblet Squat

4. AMRAP 4'
   12 Alt. DB Snatch
   10 T2B/K2E/Hanging knee raise

• Partner 1 and Partner 2 starts working at the first station. P3 and P4 starts at the second station. After 4 minute everyone goes to the next station.

Alatalja 4x 10-20, pikku stoppi ja negatiivinen osa n. 3-4sek.
Ylätalja 4x 10-20, -,,-🔝
Kulmasoutu tangolla 3-4x 10-20, -,,-🔝
Hauista käsipainoilla 4x 10-15

Depth jumps 5x3
+
For time:
100 push press 50/35
Every time the bar hits the ground 10 up n downs penalty.

For time:

10 power clean 70/50kg + 10 thruster + 10 snatch , time cap 5min
5min rest
5 power clean 80/55kg + 5 thruster + 5 snatch,
time cap 5min

6x

1 power clean + 1 hang power clean @ 5cm off floor