-50 Lunge
-Run 500m
-3 Rounds :30 sit-up, 20 squat, 10 strict pull-up
-Run 6km
-3 Rounds: 30 sit-up, 20 squat, 10 strict pu
-Run 500m
-50 Lunge

3 rounds
10/8 cal bike or row
8 box step ups
8 passthroughs

Backrack barbell box step ups
E2MOM x 5
10-8-6-4-2

*increase in weight each round by 5-10# should be a heavy 2 rep at the end.

Push Press 5 RM

Alakerran tilat varattuna kisoihin klo 8:00 - 18:00! Yläkerran OpenGym käytössä.

Tervetuloa kannustamaan ja katsomaan :)

Hang Power Clean 3 RM

1 rep max

Total 75min
WU, 3 rounds: 10 air squat, 20 v-ups
Mobility
Kipping / kipping pull-up practice for 30min
OHS, Wendler week 5
DU practice for 10min
Mobility

1mile run TT

Result: 00:05:48

Result: 0

2 position clean and 2x jerk
1 aalto. rivet polven päältä ja lattiasta.

Squat 65%x8x3, 70%x5, 75%x2x2, 80%x1

Deadlift 70%x6x6

7 rounds
7x KB swing (AHAP)
7x GHD back extension or good mornings
7x reverse grip pull ups (weighted if possible and be strict)