400m run or 500m row or 20 cal bike
Into 3 rounds
10 pvc pass throughs
10 PVC overhead squats

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2

Clean complex
Every 1:30 x 8
1 high hang clean
1 hang clean
1 power clean

*increasing in weight each round

For time:
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 pounds)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (45/35 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

FOR TIME OF:
30-20-10
PULL UP
FRONT SQUAT 60/40 40/25

A: Shoulder press 1-1-1
B1: lat pull down 3x9
B2: push ups 3xMax
C: Drop set DB shoulder flys

Niskaste Te- Otteella raakatyöntö (te%)

3x60%, 3x65%, 3x70%, 3x80%, 2x3x85%

Tempaus Mave (ei ojennusta) + Tempaus polven alta

2 x (1+1)x70%, 2 x (1+1)x75%, 3 x (1+1)x80%, 1+1x85%

Takakyykky 4x3x75%

A,
Back squat Week 1 Cycle 2
1x5@ 65% of training max
1x5@75%
1x5+ AMRAP @85%

Week 3
Press
Find your 1 RM for the day
Notes: Goal is to increse weight from last week by 2,5-5kg

B,
Accessory LIfts
Seated DB Press: 2 x 15
Tricep Push Down: 2 x 10
Barbell Row: 2 x 10
Goal is to add weight or reps to each movement from last week.

C,
"Marco"
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters @61/43kg
Goal: Sub 11 min

D,
Carries/Holds
Tabata D-ball Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest

3x
20m sled pull with rope across the rig
20m sled drag backwards

2x

20 barbell godmornings 40kg
15 DB bench press 27.5kg's
10 DB row L/R 27.5kg

1 Round of
160 DU
1000m row
40 alt SB snatch @25kg

• directly into -

2 Rounds of:
80 DU
500m row
20 alt DB snatch

• directly into -

3 Rounds of:
40 DU
250m row
10 alt DB snatch

Amrap 16
12-9-6
Power snatch 40kg
Ogni fine serie 6 lateral
9-6-3
Power snatch 45kg
Ogni fine serie 6 lateral
3-6-9.........ladder +3 fino alla fine del tempo
Power snatch 50kg
Ogni fine serie 6 lateral