15min alkavalla minuutilla

1. 3-8 käsilläseisontapunnerrus
2. 6+6 kahvakuula tempaus
3. 6-12 käsipaino valakyykky

Power Clean 1RM in 15min

You can do as many lifts as necessary under the 15min timeline.

Back Squat

5 x 5 x 55 - 65%. Focus on fast hip extension.

between sets 4 high box jumps.

SO 3:30

400m juoksu
10-8-6-4-2
Thruster
Yleisliike
400m juoksu

EMOM 12

Even : 5 Front Squat 80/60kg (Floor)
Odd : 15/11 Cal Row.

In pairs for 40 min
A) Row
B) 2 rounds of
8 Wall Balls
10 Box Jumps
12 KB Swings

Front Squat

3 x 4 x 70%
2 x 3 x 75%
1 x 2 x 80%

Sendoff 3:30

AMRAP 4

14 Pull Ups
18 Box Jumps 24/20"
22 One Arm Kettlebell Swing 32/24kg

Rest 3 min

AMRAP 4

22 Pull Ups
18 Box Jumps 24/20"
14 One Arm Kettlebell Swing 32/24kg

10 rounds 60s/30s, AS AMRAP

1) 10/7cal row + 8 kbs
2) 4+4 DB snatch + 8 up & down

STRENGTH

4 rounds, rest as needed

1) 10 Bench Press
2) 10+10 DB Row or Meadows Row

RPE 4 to 4+

Try to add 5-10% compared to last week.