EMOM
1 row 12 cal
2 GTOH 6 x 50 kg
3 ski 12 cal
4 1 rnd of Cindy
5 8 k2e
6 5 Thruster @40kg 5 Bob
7 rest

A: 3x3 Squat box jumps 70cm
3x3 kneeling jumps
3x5 rebounding box jumps 45cm
1x3/ben SL box jump 45cm
1x3 rebounding kneeling jump to box jump 45cm
B1: SL box squats 3x5/ben
B2: FG strict pull ups 3xMax
C1: Hip extensions 3x20
C2: Dips 3xMax

Build heavy deadlift 80-90% max rep

60 min swimming

DEFICIT DEADLIFT

4/4/4/4

• vikaa kertaa nelosia!
• lisää viime kerrasta
• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

VIIKKOHAASTE!

Tee viikon aikana 500 Burbeeta. Mieluiten ulkona.

Kirjoita kommentteihin miten jaoit, missä teit, miten meni

7 rounds
800m bike
25 goblet squats
15 burpees

135 min
Warm up for 20 min

1.MU
- Drills
- Every 90 s. x 15: 1 MU

2.Strength
A. Clean and Jerk
- Heavy single
- 25 35 40 45 50 55 57.5 kg

B. Every 30 s. for 10 lifts:
Clean and Jerk @ 80-85% of max
- 47.5 kg

3.Metcon
A. 8 min AMRAP:
5 Snatches 47.5 > 35 kg
10 Burpee box jumps 24/20"
15 Wallballs
- Result: 3 rounds
- HR 170/185

Rest 4 min

B. 8 min AMRAP:
1500 m Row
Max reps Chest to bar
- Reps: 12
- HR 169/182

2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets