DYNAMIC WARMUP:
10+10 Ankles & calves pumps
10 Baby makers
10 Air squats slow & controlled
5 side plank crunch / side
20+20 kardashians (lat. Side steps)

2 sets:
6 box step ups
8 alternating lunges / leg
10 dumbbell goblet squats
10 alt. plank to single arm reach
5+5 bulgarian split squat no weight
10 abmat situps/ 7 ghd situps

WORKOUT AMRAP15:
RX:
8+8 Bulgarian split squat (2x 15/22,5kg)
8 double db/kb box step ups (2x15/22,5kg)
20 abmat situps / ghd situps

Three sets of eight

Find your hang power clean 2 rep max in 20min

7 rounds, 30sec ON, 30sec OFF:
1) Row (kcal)
2) Burpee
3) Shuttle Run

EMOM 12 (3 Rounds)

Minute 1 - 3 reps
Minute 2 - 2 reps
Minute 3 - 1 rep
Minute 4 - REST

@ 75%

6 x 5
AHAFA

No Jerking!

FOR TIME:

Power Clean - Front Squat - Push Jerk

2 x KB 24/16kg

21 - 15 - 9

TC10min!

Find your 2RM

Back Squat 4RM

Build up to a 4RM max in about 20 mins. Goal is to best last weeks 5RM.

This will go down each week ending in a 1RM test

Joka 90 sekunti 10 kertaa:

4 DL + 3 hang power cleans + 2 stoh, Unborken

70/50 tai 50% C&J max.