4 x alkavalla 4 minuutilla

3-8 käsilläseisontapunnerrus
5-10 varpaat tankoon
loppu aika laite

Pidä laitteella vauhti maltillisena, jotta olet valmis hyökkäämään voimisteluliikkeisiin

For time
10-8-6-4-2 deadlift 115/80
Unbroken set of push-ups after each

*Push-up target 8+ reps
*Deadlift weight around 60% 1RM

Shoulder Press, work up to heavy 3RM (goal is heavier than last week)
+
12 reps @85% of 3RM (as fast as posssible, broke sets anyhow

5 - 5 - 5 - 5 - 5

Tempo front Squats - 3s down, 1s hold, explosive up, 1s stop

Back Squat, work up to heavy 5RM (leave a few rep in the tank)
+
1x10 @ about 70% of 1RM

1 Sub Max Set Toes to Bar

2 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30

Aikaa vastaan:

21-15-9

• one-handed-devils press (vuorokäsin)(N 15kg / M 22,5kg)
• leuanveto

Front squat

8-6-6-4

E3MOM / 1-2 rir

E3M x 3

2 back squat V.1-2

Raskas, mutta liikkuva paino huomioiden toistoreservi.

Back Squat 3x3

RPE 4 to 4+

Rest as needed between.