Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

5 kierrosta you go i go:

10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40

Suorita 3 minuutin välein 50 % toistomaksimista rinta tankoon (C2B), niin monta sarjaa kuin jaksat.

Kisat/

Tempaus
1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3 x 1x heavy

Rive + työntö
2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%, 3 x (1+1) x heavy

Etukyykky 1x3x84%, 1x89%, 1x3x84%, 1x92%, 1x3x84%, 1x94%

150 min
1.Strength
- Bench press
- Weighted chin up
- Incline DB press
- Lateral raise
- Incline cable press
- Bicep curl & press/DB press
- Push up
- Plate front raise
- Bicep curl

2.Sled pull and push

165 min

1.MU
- Drills
- MU go e. 75 s.
12x1

Hard routine

2.Power snatch + snatch
H1+1

3.Metcon
AMRAP30 with a partner:
800 m run
50 PS @ 35 kg
800 m run
10 rope climb (3 short + 2 long)
800 m run
50 BBJO
Result: 1 round + 800 m run + 19 PS

4.Strength accessory
A. Strict CTB pull up w/ red band
- 5 6 6 6

B. 3 sets:
8 DB bench - 30 lbs
8 DB prone row - 30 lbs

C. 3 sets:
12 strict DB press - 20 lbs
12/s. DB bicep curl - 20 lbs
12 side lateral raise - 10 lbs

Emom 20
1 minuto kb swing 24 kg
1 minuto box jump 60 cm
1 minuto wb 9 kg
1 minuto burpees
1 minuto rest

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Saksityöntö räkistä

3 x 5, 85 %

10 sets x 3 min ON/ 1 min OFF

A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B