Open 22.3

21 leuanveto
42 tuplanaruhyypy
21 thruster 29/43kg
18 rinta tankoon leuanveto
36 tuplanaruhyppy
18 thruster 34/52kg
15 palomiespunnerrus
30 tuplanaruhyppy
15 thruster 38/61kg

Skaalaus

21 hyppyleuanveto
42 naruhyypy
21 thruster 20/29kg
18 leuanveto
36 naruhyppy
18 thruster 25/38kg
15 rinta tankoon leuanveto
30 naruhyppy
15 thruster 29/47kg

Aikaraja 12 min

Accessory:

3-4sets:
8+8 bulgarian split squat
45-90s plank hold

Front squat
Heavy 5r, 3r or 1r based on the daily programming.
As heavy as form allows.

---

Post three heaviest successful attempts: 3 x 5, 3 x 3 or 3 x 1.

As many rounds and reps as
possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

Rx'd
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Skaalattu

300-meter row
10 deadlifts
50 single-unders

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Scaled Masters 55+:
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

Scaled Teenagers 14-15:
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

16min alkavalla minuutilla

1. 5-10 varpaat tankoon
2. 25-35 tuplanaruhyppy
3. 6-8 rinnalleveto kyykkyyn 43/30kg
4. lepo

Valitse helpohko toistomäärä mitä pystyt toistamaan mukavasti

DELOAD WEEK

A) 3x3 back squat @70% 1RM

B) 4 rounds
10 double KB deadlift 22,5/15
8 DB box step-over 60/50
20 back extension

You go / I go full rounds with partner

Shoulder press

7x2 use same weight every sets.

add more load 5-10% than 2.10.2018

Back Squat 3x6 reps
-try to add more than last week with the 7s.
-same weigtht in all sets.

Overhead Squat ( Snatch Grip )

5 x 4, start ~70% & building

Go every 3:00

Find a 5RM touch and go Clean & Jerk
+
max reps at 85% of 5RM