Light/Technical
Tng reps

TBA

Bench Press

3 x 3 @ 95%

Pena 2x5x100kg, 3x3x110

Leuat myötäotteella. Lämpät omalla ja lisäpainoilla 10x10kg,5x20kg

Työsarjat 6-7x30kg,4x40kg,5-6x30kg,9x20kg

16min5s:
4rundia
30m askelkyykky kb28kg
DB snatch 10x 22,5kg
15 situps
100SU

17min40s:

DL4x6x125kg
Etunojat 30,30,25,20
Leuat 4x10
Vatsat ghd 4x15
SU 4x100

Row 6000m for time

3 Sets of intervals

A1. 3 Intervals, go every 3:00
500m Row

– Rest 5:00 –

3 Intervals, go every 3:00
40/30 (cal) Echo bike

– Rest 5:00 –

3 Intervals, go every 3:00
500m SkiErg

Your score for each set is your slowest time in the set.

3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

Accessory 3 rounds of:

6 strict pull-ups (or toe-assisted if needed)
10 Lat eccentrics
20 Straight arm banded pulldowns

“ADD REP TO TABLE” (15'max TC)

Every Minute On The Minute For Max Rounds

1 Push-Ups Hand Release
1 Clean & Jerk 60/45kg/HAP

Add 1+1 rep every minute there after and continue until failure.