AM: 75 min
Warm up for 15 min
1.Conditioning
20 x 1 min on/ 1 min off:
A) Row for cal
Reps: 15 15 15 15 15 15 15 15 16 17 = 153 cal
B) 3 Strict pull ups + 6 Push ups + ME KB Swings (UB) - 16 kg
Reps: 21 21 22 22 22 22 22 22 22 23 = 219 reps
HR 160/178
Cool down for 15 min

PM: 140 min
Warm up for 15 min + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 6
- TWB 2 x 3
- HTR 3 x 1
- MU 5 x 1
- MU + HTR 5 x 1 + 1
- Total of 10 MU

2.Weightlifting
A. Power Clean + 2 Split jerks
- Heavy for the day
- 2 s. Pause at split position

B. Jerk dips
- 3 x 4 @ 100-115% of A)
- 3 x 4 x 72.5 kg

3.Accessory
A. 4 sets:
10 Reverse hypers (Heavy!) - 50 kg
3-5 Dragon flags - single leg
20+20 m Single arm farmers carry (medium weight) - 20 kg

Vauhditon pituus

5 x 1

Etabler 1 succesfuld Snatch hvert minut i 15 min.
Du har så mange forsøg hvert minut som du kan nå.

• For Time:
Handstand Push Ups 50 reps
5:00 rest
Handstand Push Ups 50 reps

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walk 25 m

“Play Ball”
3 Rounds
10 Power Snatches 60/40
20/15 Box Jump Overs
30/20 Wallballs

165 min
Warm up EMOM16 + 10 m HSW

1.Gymnastics
A. MU practice for 45 min
- RS
- TWB
- HTR
- MU 11 x 1 + 6 fails

2.Weightlifting
A. Power clean - Build to heavy set of 5 (touch n go)

B. Every minute on the minute for 7 minutes:
5 Power cleans @ 80% of A)
46 kg

3.Strength
A. Back squat - 4 x 2 @ rpe 8
- Samalla painolla kaikki 4 työsarjaa
4 x 2 x 80 kg

4.Conditioning
A. Rope climb practice
- 4 rope climbs

B. 3 rounds for time:
10 KB Swings 28 kg
15 Wall ball 14 lbs > 20 lbs
5-3-1 Rope climbs (5 first round, 3 second, 1 last)
- Goal is unbroken on swings and WB!
Time: 9.57

Seated shoulder press cluster 5x(1+1+1), 20s/2min lepo

Back squat cluster 5x(1+1+1), 30s/3min lepo

8 x 20sek työ / 10sek lepo

• penkkipunnerrus kapealla otteella

N 15kg / M 20kg. Älä laske tankoa lepovaiheessa telineeseen.