WEIGHTLIFTING (3/3)

A: Every 60-90sec x9

Squat Snatch Double from the blocks (knee level)

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

Add 2,5-5% compared to last week.
If you don’t have blocks, use a stack of plates for correct height.

4 x 90s töitä/90s lepo

15 1-käden kp thruster
max cal pyörä

EMOM x 32

1) echo
2) 5-15 pull up
3) ski
4) 5-15 push up

Hip Thrust
3x8, Tempo 2011, Rest 90s

6min amrap:

• 9 push press
• 7 sdhp
• 5 etukyykky

N 25kg / M 35kg

Partner workout; You Go, I Go

7 x 7 Min AMRAP (with 90 sec rest between AMRAP's)

A.
2 Burpees
6/4 Cal Echo Bike
3/3 DB Hang Clean and Jerk

B.
2 Burpees
10/7 Cal Row
8 DB Snatch

C.
2 Burpees
10/7 Cal Erg Bike
8 DB Single Arm Overhead Reverse Lunges

D.
2 Burpees
6/4 Cal SkiErg
4 DB Single Arm Alternating Devils Press

E.
2 Burpees
10/7 Cal Row
10 KB Swing

F.
2 Burpees
8 Wall Balls
4 Push Ups

G.
2 Burpees
8 Ground to Overhead w/ Plate
8 Air squats

Switch after every completed round. Choose your own Plate, DB/KB weight.

15min

10 etunojapunnerrus (korokkeilta)
25cal laite

Overhead Squat

3-3-3-3-3-3-3

Go Every 2:30

21-15-9 reps for time
Deadlift @70/102,5kg
Handstand Push ups

4-5sets:

8 push press
8+8 Db row
10-20 V-up
10-20 banded pull apart
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HOLLOW / OR PLANK TABATA