Back Squat

5RM OTD.

• Amrap 70% (5rm)

50-60 minuuttia juoksua

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
hollow rock x5
jax
heel grab
side lunge
run back

Metcon/*Rx(16)
400m run
then
21-15-9
step ups/*box jump 24/20
abmat sit ups/*ghdsu
cal row/airdyne
then
400m run

gym goat/cc movements(10)

Finisher
1 min plank
15 side plank pt per
50 knee tap crunch
2 min hip opener

Body Armor
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts

• 4 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

Conditioning
3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

5 rounds for time:

10 DB DL Burpees
20 KB snatch 24/16 kg, alt
30 HS sidesteps onto plate
40 DU
400m Run

---

Steady pace
Cap 45 min

Niskantakaa työntö pohjakyykkyyn 5 x 3, 60 - 100 % (tempaus)

Työntöpukeilta, 5RM , lähtö pukeilta Dipin syvimmästä asennosta.

Takakyykky pohjastopilla
2 x 2,
2 x 1 max

For time:
500m Row
15 Clean and Jerks 70/52,5kg
500m Row
30 Burpee to Bar
500m Row
45 T2B
400m Run
60 Wall Balls (20/14)
500m Row
75 KB Swings 24/16kg

TC 27min

VAPU + stopista työntö
(5+1)RM
1x5@95%
1x5@90%

Askelkyykky eteen 3x5+5, kuormaa

Hypyt 5x3@20%

Koita lisätä kuormaa viime viikkoon.