Lepoja.

Uimaan

A, Back squat cycle 4, week 1 (add 5kg again to training max)
1x5@65% of training max
1x5@75%
1x5+AMRAP@85%

B,
2 Bench Press@ 80% 1RM
Every 1 min for 10 mins.

Speed reps.

C,
3 rounds:
15 deadlifts @142/93kg
15 strict deficit handstand push-ups @9cm/5cm
goal: sub 9 mins

For time

Alternate thrusters as you like

• Start every round with 50 Double unders
• 9/15/21/15/9 Single arm Thrusters 15kg DB
• 9/15/21/15/9 Burbees over Dumbbell

Finish with another 50 double unders

FOR TIME OF:
100 DU OR 200 SU
THEN
3 ROUNDS
10 PULL UP
20 ALT KB SNATCH 32/24 24/16
THEN
100 DU OR 200 SU

Emom 15 power snatch

6x2 front squats

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

Raakatyöntö niskasta 1/2 leveä ote, rento maksimi 7 nostolla.

Takakyykky 3MAX, teknisesti hyvä, nopea kyykky

Kyykkyhypyt, 30% omasta kehonpainosta

5 x 3

Reverse Hyper 3 x 20
Suorinjaloin mave käsipainoilla 3 x 15

Boksihypyt 5 x 3

With partner

750m row (each)

Then 3 rounds of
10 synchro box jumps 24"
20 toes to bar
30 gtoh 50kg

Timecap 13min