Back Squat, heavy 3RM
+
2x6 @75% of 3RM

Work up to heavy 5rep Shoulder Press
+
2x5 @85-90% of 5RM

Aikaa vastaan:

• 20 leuanveto
• 20 thruster (N 30kg / M 42,5kg)
• 20/20 käsipainotempaus (N 15kg / M 22,5kg)
• 20 wall-ball 3m (N 6kg / M 9kg)
• 5 köysikiipeily
• 40 swingi (ven.)(N 24kg / M 32kg)
• 20 t2b

Suorita treenin aikana 100 burpeeta. Voit tehdä burpeet milloin haluat ja pilkkoa miten haluat. Suorita silpun liikkeet määrätyssä järjestyksessä.

Ninja Power Snatch + Ninja Snatch ( Drop / reset between lifts )

Build in 15 minutes heavy Complex

Teams of Two AMRAP 40

60 Calories Air Bike / 80 Calories Row / 100 Calories Bike Erg
100 Burpees
80 Kettlebell Swing 24/16kg
60 Squats w/KB 24/16kg
40 Push-Ups
30 Weighted Sit-Ups w/KB 24/16kg
20 Strict Pull-Ups

Split as you like

2 rounds
1:30 cardio
50 single unders
12 Goblet Squats
12 Scap Pull ups
6 Thread the Needle R/L (with slight pause in the reach portion)
6 Wall squat with pause at bottom
then
3 rounds
3-5 jumping/strict pull ups
6 ohs,starting with barbell, building to workout weight
18 double unders

2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridges
10+10 single arm upright row
10+10 single arm press
then
2 rounds with empty barbell
5 clean deadlifts (stop on each 3-position during pull)
5 muscle clean from pockets
5 front squat
3 squat clean + split jerk

8 sets
Go every 90sec
Power Clean + Hang Clean + 2 Jerks

-start @70% and add if it feels OK

10-1 Power Snatch (60/40kg) + One round of Cindy.
Wod starts with 10 Power Snatch + round of Cindy and ends with one PS and round of Cindy.

3 x 8 /side with barbell
-3 sec control down