20min parin kanssa

20 1 kp rinnalleveto + työntö riipusta
10 leuanveto/rinta tankoon
20 askelkyykky taakse 2 kp
10 yleisliike

Toistot saa jakaa vapaasti, etene ripeään tahtiin

4 set 8 reps/side alternating back rack reverse lunge V1

rest 90 sec between

A) Front squat
4 x 3 x 75-80% / rest 2 min

B) Back squat
1 x max reps -2 @75-80% 1RM front squat

C) 5 rounds for time
20 air squats
20 sit ups

Strength (load)

Thruster 5-5-5-5-5

5x5 Back squat 75%

5x3 Power Clean to Push Press

• Build up to 3RM

6 Rounds, EMOM:

1: 10 Close grip bench press
2: 16 DB hang clean and jerk
3: 15 American KBS
4: Rest

*Choose moderate weight for the movements. Goal is to go unbroken.

Accessory:

3-5 Rounds of:
15 Good mornings, moderate weight
15 Heavy KBS

20 Min AMRAP;
Row 21/15 Cal
15 Db Thrusters
9 Burpees over the db

Complete full round and then switch.

40 Min EMOM
1. 6-8 power snatches 50/35kg
2. 1 round of Cindy (scale 3/6/9 if needed
3. 15 Russian KBS 32/24kg
4. Rest

60% x 3
67.5% x 3
72.5% x8 ( 2 sets)
67.5% x 8+