3 Rounds

60ft HS walk
10 Touch and go squat snatch 145/100lbs
60ft HS walk
Rest 2 minutes

5@75%
3x5@80%
3@83%

Back squat 5×5 @90% of the 5RM you found last week

Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

Every 90 sec (6x)
Pystäri x 2

Every minute on the minute 10 kettlebell swings, 24/16kg

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con

AMRAP 20 minutes
15 Calorie row
12 Dumbbell front squat 70’s/50’s
9 Strict HSPU

4-5b. Bitch Work

Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories
Rest 3 minutes
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories

4-5c. Strength

Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics

For time:
40 Toes to bar
Row 500m
30 Toes to bar
Row 500m
20 Toes to bar
Row 500m
10 Toes to bar

25 Burpees Over the Bar
75 Double Unders
30 Push Press (43/30)
75 Double Unders
25 Burpees Over the Bar

Clean&Jerk 1RM

5 Rounds

20 Medball Sit Ups
8 Front Squat (60/43)

kaikki pitää tehä, määrän ja järjestyksen saa valita. kokoajan liikkeellä:timecap 25 min.
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