PK
45-60MIN EASY RUN/BIKE/ROW/SKI

DEFICIT DEADLIFT

4/4/4/4

-lisää viime kerrasta
-jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

For time:
- 1 MU / strict pull-up
- 2 Power cleans
- 3 Front squats
- 4 Push presses
- 5 Power snatches
- 6 Burpees over bar
- 7 Deadlifts
- 8 DB Snatches
- 9 V-Ups
- 10 Push-ups
- 11 TTB
- 12 Thrusters

Add one exercise per round: 1;1+2;1+2+3... the final round is all exercises together.

Time cap 42min.

Women's barbell: 35kg
Men's barbell: 50kg

Women's dumbbell: 17.5kg
Men's dumbbell: 22.5kg

3x Raskasta settiä

5 burpees
10 sit-ups
15 air squats

22 min AMRAP: (share as needed)
200 cal RowErg
100 box facing burpee box over
50 toes-to-bar
Max reps of bar muscle-up

Power Clean

A) E2MOM Till Days Heavy:

• 3RM Power Clean (DnG)

B) E3MOM X3

• 8 Squat Clean (TnG) *Keskity toistojen laatuun. Ei super raskas, iso volyymi.

Front Squat

• 4x4

*RIR 1-2
*Rest 3min between

Metcon

3 Sets Of:

90s AMRAP:

• 14 Cal Echo
• AMRAP: DB Box Step Up (2x35lbs)

rest 90s

90s AMRAP:

• 20m DB OH Walking Lunge
• AMRAP: Echo Bike

rest 90s

Accessories

4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 10-15 Slider Hamstring Curl
• 15/15 Weighted Calf Raise

A: Box jumps x30
B: Power clean 2x3+4x2+1 heavy rep
C: Leg press 3-3-3+
D: Bench press 3set @ rpe 7-8
E: Lat pull downs 2set
F: SA cable shoulder flys 1xMax
G: Z-bar preacher curls 1xMax

Back extensions

3 x 10 @ RPE 8 (2 RIR), rest 1:30-2:00 between sets

Easy Z2 Run

• 45-60min (by the feel)