Voimakas
15 min aikaa, painoa nostaen etsitään
2 kuulalla raskas rive+työntö, max 3 toistoa

AMRAP 24
20 Russian heilautus
20 Hollow rocks
100m Farmari kävely
400/500m Soutu

1h tempaustekniikkaa.

Helmikuu: YHTEISTYÖ

0-15min

For time:
Samalla tangolla parinkanssa
21-15-9
Partneri Deadlift 120kg
Sync Bar facing burbee

1min lepo

Amrap
1-2-3-4…
Partner deadlift 200kg
Sync burbee pull up

Eka osio 4:01
Toinen osio 90 toistoa

"6x5min AMRAP, 2' rest between sets, alternating ""A"" and ""B"""

AMRAP "A"
10 wall ball
10 ring row
10 burpee

AMRAP "B"
10 box jump
10 alt. DB snatch @22.5/15kg
10/10 mountain climber

Score is reps through the whole workout

Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x6 @115kg
1x6 @125kg
2x6 @130-140kg

Gymnastic EMOM

EMOM 10:

1) 2-3 Wall Walk + Amrap: Power Clean and Jerk @60
2) Rest

-Rest 5min-

EMOM 10:

1) 2 Rope Climb + Amrap: Thruster @50kg
2) Rest

Placeholder for a 15 min EMOM with 3 exercises.

Tempausta lantiolta, pp ja kokonaisia.
15kilosta 32kiloon saakka.

Kokonaisia työntöjä 30,35,40,44kg.

21-15-9 reps for time of:
*deadlift 70kg
*thruster 25kg

Zombie front squat 3x6