1) Tempo back squats 5x4x50% 3s down, explosive up

A: Back squat amrap@75%
B: No hip clean Dead lift + Clean pull, Build up to heavy 1rep
C: Pin press 5-3-1
D: Strict pull ups 3set
E: Heavy Sled push 1x4x10m

15 mins

• 30 sec Erg
• squats

Kerava Wodabalooza 2022

Lajit 1-5

Muscle clean
4x 5 @moderate

Hyvää huomenta
3x 10-15 @ tanko

4-5x 1+2 @70-75%

4-5 x 2+2 @60-70%

4 rounds for time:
15 push jerks 30/25 kg
12 front rack lunges 30/25 kg
800 m run

3-8 Overhead squat (increase weight and decrease reps),

2-4 Skin the cats

5-10 Dragon flag (challenging version)

*1 min rest between movements

This is strength work out focus on quality.

Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 75% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) On the minute for 10 min:
1 front squat
Start from 75% 1RM and build up

B) Chin-up
3x6-8
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) On the minute for 12min
1. 6-8 negative push-up (3s down)
2. 8-10 ring row
3. 10 hip thrust (barbell / KB)