Front squat 2x8 reps

" Dumbbell Disco"

30 rounds for time
1 devil's press dual DB
3 shoulder to overhead dual DB
5 front squat dual DB

RX: 2 x 22.5 kg/15 kg

Every 3 min perform one round run w/one DB. Time cap is 30 minutes. Workout starts from the running.

Valitse sellainen paino joka on haastava, mutta pystyt ylläpitämään laadun.

Huom: lähtö salin edestä josta kannetaan välineet rekkaparkille. Ota lämpimästi vaatetta päälle. Devils presseissä käydään myös hieman maassa joten saattaa vähän kastua.

A,
Week3
Back Squat 1x5 at 75% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x1+ at 95% 1RM

Rest as needed between sets.

B,
3 rounds for time of:
21/17 Echo Bike Calories
15 Squat Snatches@43/30kg
9 Bar Muscle-ups

Goal: Sub 14 min

C,
3 rounds for quality of:
Single Arm Overhead Carry, pick load, L 15m /R 15m
10 Prone Snow Angels
5 L/5 R Plank Reach Throughs

Parin kanssa aikaa vastaan (you go I go)
2 kierrosta:
100 askelkyykky vuorojaloin 16kg
100 yhden käden heiluri (vuorotellen) 12kg
100 pystypunnerrus kuulalla 12kg
100 russian twist 16kg (vas+oik=1)
100 kyykkyhyppy

Pause Back Squat
3x5 2s pause each rep

6 kierrosta, 1 min per liike

1.Kp Thruster

2. Yleisliike Kp:n yli
3. lepo

Bonus
Hauis ja ojentaja tabata

For Time:
15-12-9:
Thrusters 40/30kg
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters 50/35kg
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters 60/40kg
Burpee Pull Ups

*Score = Time it takes to complete the workout

WARM UP

0:20 Alternating Reverse Lunges
0:20 Alternating Quad Stretch
0:20 Alternating Side Lunge
0:20 Air Squats
0:20 Active Samson
0:20 Active Spiderman
0:20 Glute Bridges
0:20 Push Up to Downdog
0:20 High Plank Shoulder Taps
0:20 Frog Hops
0:20 Slow Burpees
0:20 Fast Burpees

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

5 Pausing Front Squats (0:03 pause in the bottom)
5 Front Squats

5 Pausing Push Press (0:03 pause overhead)
5 Push Press

5 Pausing Thrusters (0:03 pause overhead)
5 Thrusters

A,
1x [ 1 Power Clean + 2 Front Squats + 1 Split Jerk ]
1x [ 1 Power Clean + 2 Front Squats + 1 Split Jerk ]
1x [ 1 Power Clean + 2 Front Squats + 1 Split Jerk ]
1x [ 1 Power Clean + 2 Front Squats + 1 Split Jerk ]
1x [ 1 Power Clean + 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - For time:
150 Partner Wall Balls@9/6kg
100 Kettlebell Swings @24/16kg
75 Synchronized Burpee Over Kettlebells

Kettlebell USA Swings- 100 reps each

Complete in teams of 2.

Accumulate the following in any order.

Goal: Sub 15 min

C,
Outdoor Activity!!!

For time.

Supported handstand hold.

For time.