10-8-6-4-2-1 squat clean

Start from 50% - nouse lopuksi lähelle maksimia

5x tempo front squats - 2s down, explosive up, 1s stop

2 - 2 - 2 - 2 - 2

100% of 4RM front squat

5rnds for time:

15 T2B
10 DL 100/70
5 HSPU

3 kierrosta keskivartaloharjoitteita:

20s chinese plank hold (nenä ylös)
10 v-ups

5 kierrosta

5 vauhtipunnerrus @70-80% 3RM (tanko lähtee lattialta)
10 leuanveto
15 etunojapunnerrus
20 cal laite

Aikaraja 20min

8-10 x 1 snatch
- add weight until heavy

"Isabell"

30 Snatch 60/42,5kg

TC 5

Mar. 26.2018

Back Squat 5rm

EMOM 12:
1. 6-12 t2b/knee raise
2. 9 double db box over 22,5/15kg
3. 3 wall walk

• Rest 4min

EMOM 12:
1. 6-12 bmu/c2b/kipping pull up
2. 12 box jump over
3. 30sec max burpee

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift 102,5/70kg
Bar-Facing Burpees

TC 10

-Score time or reps.