2 x 3
2 x 2

*New set every 3 minutes
*One clear second on the bottom
*Leave 2 reps in the tank

3 x Attempts

No pre jump!

Best jump score in cm

This should not be all out but steady and sweaty.
5 Min Row
30 sec rest
5 Min: 400m Run ( Amrap 15 Hollow Rocks + 30 DU's)

30 sec Rest

4 Rounds ( 44 Mins)

Building the aerobic base on this workout, you should be able to maintain the same pace throughout.

Lattiapenkkipunnerrus 3,3,3,3,3

nousevat painot, tauot 2 min.

Work on kipping technique progressions in the movement that is challenging for you

• Pull up
• Toes to bar
• Chest to bar
• Bar MU

Shoulder Press ( use 90% + 7.5kg) same as last week!

70% x 3, 80% x 3, 90% x 3+

Push hard on last set but no failure!

harjoittele heikkouksiasi. Kerro kommentteihin mitä teit ja miksi.

deadlift 4 x 5
5 second count on way down

*2 reps in the tank
*advanced can do deficit deadlifts

3 RFT:
In pairs / YGIG

500m Row
10 Thruster 42,5/30kg
10 Pull-Up

TC 19min!

Approx. 3km

Be careful with the traffic, reduce the time stood in the lights of your final time! Clock stops at the whiteboard :)