7 sets:
• 5 Back Squats
Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Rounds

80 box step up
70 kb swing kb20kg
60 sit up
50 push press kb 16kg
40 burbee

For time

• 1 minute of wall-ball shots
• 1 minute of sumo deadlift high pulls
• 1 minute of box jumps
• 1 minute of push presses
• 1 minute of rowing calories
• Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Aikaa vastaan:

Jokaisen cardiohärvelisuoritteen jälkeen 5xmaastaveto & 5vas/5oik bulgarian split squat. Painot kommenttiin.

• 500m soutu
• 50cal BikeErg
• 400m soutu
• 40cal BikeErg
• 300m soutu
• 30cal BikeErg
• 200m soutu
• 20cal BikeErg
• 100m soutu
• 10cal BikeErg
• 100m SkiErg
• 10cal BikeErg
• 200m SkiErg
• 20cal BikeErg
• 300m SkiErg
• 30cal BikeErg
• 400m SkiErg
• 40cal BikeErg
• 500m SkiErg
• 50cal BikeErg

Setup:

-Teams of 4 people
-Complete all the work below as fast as possible
-2 team members can work at the same time (different stations)
-Divide the work however the team wants (strategy matters!)
-RPE 8-9

Run 8km
SkiErg 2000m
Sled Push 50m total
Sled Pull 50m total
Burpee Broad Jumps 100m
Row 2000m
Farmers Carry 200m
Sandbag Walking Lunges 200m
Wall Balls x 200

For time

• 3 strict muscle-ups
• 3 kettlebell snatches, right arm
• 3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Vappukisat

for time

2000 m C2 bike
1000 m Ski Erg
2000 m C2 bike
50 HSPU
2000 m C2 bike
50 box over step ups with DB (22,5/15kg)
2000 m C2 bike
50 DB snatch (22,5/15kg)
2000 m C2 bike
1000 m row
2000 m C2 bike
100 m farmer carry (2x 24/32kg)
2000 m C2 bike
100 m sandbag carry walking lunge (10/20kg)
2000 m C2 bike
100 wall ball (4/6kg)