15cl
15 goblet squat
20 alt. Hang db snatch

Overhead squat (75-85%)

A,
Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Fran
21-15-9 reps, for time of:
Thruster, 43/30kg
Pull-up

Goal
Sub 8 mins

C,
Complete as many rounds as possible in 8 mins of:
10 Pike Compressions
10 Hip Extensions
Sandbag Bear Hug Carry, pick load, 15m

Every 8min x4 (32min)
1000m bike
250m row
80m burpee + shuttle run

——-
Vähintään minuutti pitäisi jäädä huilia ennen seuraavaa kierrosta.
Jos tuntuu ekan kierroksen jälkeen, että menee tiukille, niin voi vähentää metrejä. Esim. Pyöräily 800m, soutu 150mja burpee 60m

Basic Endurance 50 minute

6 minutes Any Machine
2 Rounds:
5 Strict Pull Ups
10 Deadlift w/ Dumbbells
15 Goblet Squat w/ Dumbbell
6 minutes Any Machine
2 Rounds:
20 Box Step Ups
20 DeadBugs

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Spilt jerk from the rack
5 sets of 1 @ 90-95% of 1RM clean and jerk

Hang clean + clean
4 sets of 1 hang clean, 1 clean @ 85% of 1RM hang clean from 2 weeks ago

Paused overhead squat
5 sets of 5 reps with a 3 second pause on the bottom @ 65-70% of 1RM snatch

Clean pulls to target
4 sets of 2 @ 110% (same as last week but going to a target)

Additional accessories
3 x 16 walking lunges @ moderate load 7RPE (2x DB’s)
3 x 12 calf raises either on machine or off a plate @ 8RPE
3 sets
30 sec plank hold
15 deadbug
15 bird dog

Takakyykky 5x3 kaikki samalla painolla

2 rfq
15 tricep pushdown
15 hammer curl