Back Squat
Work up to heavy 3RM
+
3reps @85% of 3RM
3reps @90% of 3RM

Back squat

4x3

• 3 high box jump after each set of squat

2-3 reps in tank / not too heavy!! / Boksihyppyihin ei ole kiire, hypyt ~45-60s kyykkyjen jälkeen

Lisää mahdollisuuksien mukaan 2,5-5kg viime viikkoon.

4 rounds, one minute of work:
1. power snatch/ muscle snatch 35/25kg
2. db box step up (pick weight)
3. erg for cal
4. rest

4 Rounds For Quality:
Max unbroken reps of bodyweight Floor Presses
Max unbroken reps of V-Ups
- Rest 1:00 between rounds

4 sets of
3 Deadlift @82,5-87,5%
5-10 Strict Handstand Pushups (deficit, wall facing...keep them challenging)

Back Squat, work up to heavy 2RM
+
3x3 @90% of 2RM

Partner wod:

2000m row
800m run
60 Db snatch
30 burbee

1000m row
400m run
60 Db snatch
30 burbee

Back Squat 4x8 @70-75%

Pistoolikyykky tekniikka

12min
10 pistoolikyykky
20 tuplanaruhyppy
20 pistoolikyykky
40 tuplanaruhyppy
30 pistoolikyykky
60 tuplanaruhyppy
jne

12min alkavalla minuutilla

1. max seinälle kiipeäminen
2. max paholaisen punnerrus