Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 2x2x75-78%

Rive + työntö (2+1)x70%, (2+1)x75%, 1+1x80%, 1+1x85%, 1+1x90%, 2x(2+1)x75-78%

Etukyykky 1x4x83%, 1x88%, 1x4x83%, 1x91%, 1x4x83%, 1x93%

VAPU 5x5x75%

Kyykkyklinikka
Tekniikat:
Ilmakyykky
Köysilaskeutuminen
Burbee
Boksin yli askellus
Abmat situp

7 Power snatch (50kg)
15 cal Air bike
7 OHS (50kg)
15x5m Shuttle run

Squat clean
5x5

• Try to go under 30s./set.
• Drop every rep.

For time: (split up however you like)

30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)
100 Wall Balls(20,14)
100 Pull-ups
200 Double Unders(300 singles)
10 x Rope Climbs

Then immediately start:

4 rounds:
15 Thrusters(45,35)
15 Kettlebell Swings(53,35)
15 Box Jumps(24,20)

10m Bear Crawl
10m 4-Step Walk video
10m Bacwards Bear Crawl

For quality:
8 ring push ups
14 back extension
10 rear delts
20 cal Xebex bike

Bench press 3x3x75%

7 kierrosta aikaa vastaan:

• 10cal BikeErg
• 5/5 1-jalan maastaveto kahvakuulalla
• 10cal BikeErg
• 10 hyvää huomenta kahvakuulalla
• 10cal BikeErg
• 5/5 bulgarian split squat

Kuulan paino kommenttiin.

Shoulderpress 9RM