Chest Supported Dumbbell Row

4 x 8 ( 6 - 10 )

Send Off 2:30

For time:

400 m farmers walk 32/24 kg
- every time you drop the weights, do 5 burpees

Timecap 13 min

5 x 1 Snatch

-go heavy!

Back squat

10 reps 65-70 %
10 reps 70-75 %
8 reps 75-80 %

Back squat
10 reps 60-65 %
10 reps 65-70 %
10 reps 70-75 %

Huom: tsekkaa muutaman vko takaiset sarjat millä kiloilla teit

Front Squat

3-3-3-3-2-2-2

Add more weight every set.

AMRAP 33, Teams Of three

Row 200 Calories
100 Pull Ups
45 Power Snatch 42,5kg/30kg
100 Pistol Squats

You can split reps as you like. One athlete working at time.

Deload week.

Use 15-20 minutes to practise Handstand stuff.
- HS kick to wall
- handstand hold (nose to wall or back against wall.
- handstand walk

5 strict HSPU
10 Squats 1x22.5/15kg DB
50 double unders

6 x alkavalla 2min

1 tempaus riipusta + 1 tempaus + 1 valakyykky