3 x 2min töitä/1min lepo

20 kp tempaus riipusta
max askelkyykky kpn kanssa

bench press 6 x 3, 70 %

Strength (load)
Back Squat 5RM + 1x AMRAP @ 90% of 5RM

Metcon (time)

”WHITTEN”
5 rounds for time:
22 KBS 32/24kg
22 Box jumps 24”/20”
400m run
22 Burpees
22 Wallball shots 20/14lb

Timecap: 40 minutes

Metcon (quality)

With continuously running clock, 5 rounds of:
5 min row
5 min bike

*Choose a light/moderate pace. Goal is to keep a good steady pace in which you can speak without losing your breath.

Metcon (reps)

AMRAP in 20 minutes of:
10 Push press
50 Double-unders
10 Box jumps 24/20”
50 Double-unders
10 Deadlifts
50 Double-unders

M: 50kg N: 35kg

Strength (load)

“The Bear”

Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press
Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Goal is to increase loads each round to complete “The Bear” with max load.
6:00 min send-off.
You must power clean the bar to full standing position before squatting the weight

Metcon (quality)

EMOM for 18 minutes:

1: 3 Power cleans
2: 6 High box jumps

*Choose a moderate weight for the power cleans. Goal is to do the set unbroken.

Accessory:

3-5 sets of:
20 Deadlifts with DB’s
20 Lunge steps with DB’s
Go unbroken on each set. Choose a light/moderate weight. Rest as needed

5-8 reps total of standing long jump.

Strength (load)

Back squat 7 sets of 1.

*Use this as an opportunity to get a lot of good heavy reps in.

Metcon (time)
3 Rounds, every 10:00:
30/24 Calories row
20 DL 80/55kg
20 Ring-dips
70 Double-unders