A: Practice Snatch

B: Build up to heavy 5rep dead lift in 15min

C: superset x3
C1: Shoulder press x6@3030
1min rest
C2: Singel arm Db Chinese rows x8-12 @2011/each
2min rest

30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

Salin ohjelmoinnissa.

For Time

50 Strict Presses 30/20

50 Pull-ups
50 Handstand Push-ups

8/6 Calorie Bike on Every Break*

6x2@80%

Huoltoa

Aamulenkki 30 minuuttia

"AMRAP (with a Partner) in 29 minutes
5 Rounds of:
Minute 1: WB @9/6kg
Minute 2: T2B
Minute 3: Box Jumps @60/50 cm
Minute 4: Push Presses @30/20kg
Minute 5: Row (for calories)
Minute 6: Rest
Partners switch every 30s

Score is total reps as a team."

Back squat 3x5 @ heavy weight

Takakyykky 5x8@60% (kuminauhat)

Taskuilta korkea te veto + tempaus puolesta reidestä

8 x (1+1)@70-90%

Raakatempaus 7 x 1 @80-90%

Maastaveto

6 RM

3 @ 70%
3 @ 80%
3+ @ 90%
The % are calculated from 90% of your 1RM!
3+ means AMRAP!