4*2:2
*15 берпи
*10 жимовых швунгов гантелей
* максимум нкп до конца 2-х минут
спрыгивая-отдых 3 ЦД

A,
Week 9
Clean & Jerk 1-1-1-1-1

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

B,
Complete as many rounds as possible in 12 mins of:
20/17 Row Calories
5 Pull-ups
10 Push-ups
15 Air Squats

Immediately into the next AMRAP...

Complete as many rounds as possible in 12 mins of:
20/17 Bike Calories
5 Ring Muscle-ups
14 Alternating Front Rack Reverse Lunge + Step-ups @34/25kg

Immediately into the next AMRAP...

Complete as many rounds as possible in 12 mins of:
20/17 Ski Erg Calories
15 Kettlebell USA Swings @16/12kg
10 No Push-up Burpees

C,
Stretch

Pec Stretch, 60-90 secs/side
Couch Stretch, 2 mins/side
Banded Lat Stretch, 60 secs/side
Adductor Stretch, 90 secs

Push press 2rm
+
3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds

Maastaveto 6 x 2 x 80%

Työntöotteella penkkipunnerrus

5 x 5 x samat painot kuin viime viikolla.

Ojentaja punnerrus käsipainolla 4 x 8

Seal row 5-4-3-5-4-3

4 km bike erg

Every 2min 8 front squat @60kg
Start at squats

Alternating back and front squats emom 90 sec. Semi heavy.

50m Row, 1 Power Snatch, 1 Lateral Bar over Burpee

100m Row, 2 Power Snatch, 2 Lateral Bar over Burpees

150m Row, 3 Power Snatch, 3 Lateral Bar over Burpees

Continue to add 50m and 1 rep per movement each round until the time cap is reached.
w/ Bike erg: start with 100m, Add 100m/rnd.
(50m/100m = 1 rep)

Barbell - 50 / 35kg

Reps: 5x4x3x2x3x4x5
Heavy deadlift keeping good form throughout.
Weights go up as reps go down, weights go down as reps go up.

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa