Tempausta kolmella pysähdyksellä 34 kiloon saakka n. 1min välein. Kaikki tempaukset onnistui! 🥳 Tosi hyvä tekniikkatreeni!

Työntöä kolmella pysähdyksellä +dipin pohjalla pysähdys. 45 kiloon saakka. 1-3 min välein.

Takakyykky 3s stopilla alhaalla 5 x 3
50,60,60,60,65

+olkapääjumps! 💪🏻

7 RFT

• 2 min Erg @ 85%
• 21 Reverse lunges
• 15 Burpees
• 9 Strict Pullups

A, Strength: 4 sets
-Mixed Rack DB Split Squat x 6/6 (front rack+farmer)
Rest 60 sec
-Sliding Leg Curls x10-15
Rest 60 sec
-Banded Hip Adduction in Supine x 10-15 / leg
Rest 60 sec

B, In Teams of 2 (Relay style)
6x 2:00 mins for max rep / 1:00 rest btw

-Sled / Sled Drag (sprint / @light)
-Barbell Back Rack Lunge + 10 m Carry (front Rack)
-Bike (:20-30 sec sprint / person)

Jerk from boxes
2x3
3x3
4x1

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

15-20 mins to find a 1RM for the day.

B,
Teams of 3 - For time:
Sled Drag, 40/30kg, 800 m
Kettlebell Farmers Carry, 24/16kg, 800 m
Back Rack Barbell Carry, 61/43kg, 800 m

Accumulate the total in any order.

Complete in teams of 3.

All team members can work at the same time. Rotate through exercises as little or often as you want.

Goal: Just get it done.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
7 Ring Glute Walk Outs
10 L/10 R Band Knee Abductions

Glute Bridge Hold- feet on rings

Rest as needed between rounds.

5 Sets. Every 4:00

5 - 8 Shoulder Press
5 + 5 Dumbbell Row

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

1) Bike
2) S.A. Farmer carry
3) Row
4) KB/DB FR walk
5) Ski
6) Box step up