Raakatempaus + tempaus

1+1 RM

Takakyykky, maksimi temmolla

4x2x80%

Lisäpainovatsat

4 x 10

A: Clean armwork game
B: Clean doubles (play with the height of racking)
C: OHS 5RM

WOD

3 ronds for time:

9 M / 5 W Bar Muscle Ups

18 Push Jerk 50/40

Db row 4x8/8

Note: Goal is to go all sets at 5 sec faster than your avg min/500m split in the 5K test – Same speed as last week. Rest 2min between the sets.

C2 bike

Ecery three minutes, rotate:

1) 3-5 snatch anyhow
2) 5-7 pc & j
3) sandbag carry 40m

Goal is to go on RPE 3

1500 m Row
150 DU
1500 m Run
For time

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

5 x 2 saksityöntö

-Kuntopallorivetekniikkaa

-Rivetekniikkaa 5 x 2, kevyt paino