A: Bench press 5x6 @70%, amrap sista setet
B: Spoto press 4x1@60%, 20sek vila mellan repsen
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
Dumbbells – 50’s/35’s

Rest 1 Minute Between Rounds

1 round of "Macho Man" is
3 x power cleans
3 x front squats
3 x jerks

KILOS
22.5’s/15’s

3 rounds
500m Row
rest 1:1

4 sets of 8 + 8 of Single Leg GHD Back extension. Start with the weaker leg.

4 min amrap:
21 thrusters
15 box-overs
9 pull-ups

2min rest, then 4 min:
15 thrustres
9 box-overs
6 pull-ups

2 min rest, then 4 min:
9 thrusters
6 box-overs 3 pull-ups

1) Bench press
2) Dumbbell row
3) Dumbbell fly
4) Dumbbell press

Inside 15 mins
Practise Technique, Climb to moderate/heavy 2 reps of hang snatch
goal is to get about 8-10 sets of 2 reps

E2MOM 20
50m swim

1. 6x2 split jerk (kuusi kovaa työsarjaa)

2. Back squat 5x3

3. 10 x 1 broad jump

4. 3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled
movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here, (bs in other post)

4 x 15 penkkipunnerrus. Yritä löytää maksimi paino 15 toistolle.