5 - 5 - 5 @40-50-60% (+5kg edelliseen)
laske painot: 90% of 1RM

AMRAP 10

250m row each person

20 Kb USA swing each person @24/16kg

250m row each person 

20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10

8 Burpee over rower each person 

16 Cal row each person 

8 KB squat clean each person @24/16kg

16 V -up each person

3 mins Rest

In 10 mins (Split as You wish) 

Complete the following :

240 Double under
/ 360 single under
120 Bodyweight lunge (total reps)

60 Push up

30 cal row

Remaining time : Max rep rope climb

5 sets:
1 Jerk @80+%
- Rest as needed btw sets

5 reps at 60%
5 reps at 70%
5 reps at 80%

Boksilta tempausta kahesta kohtaa, riveä ja työntöä. Tyssäs toiseen pisteeseen ku puotin tangon bokseille ja kolautin peukun. Loput lähinnä pari testinostoa vaan.

Tempaus

5 sets
Clean dl
Clean pull
Hang pwr clean
Low hang pwr clean

Plyometrics

4 Rounds Of:

• 3-5 Depth Jump

rest 60s

• 3-5 DB Squat Jump

rest 2min

Power Clean

A) E2MOM X3

• 1 PC + 2 Hang PC

• RIR 2-3

B) E90SEC X3

• 1 PC + 1 Hang PC

• RIR 1-2

C) EMOM Till Days Heavy

• 1 PC

Metcon

For Time:

• 40 G2OH @30kg
• 30 Bar Over Burpee
• 20 bMU

-Rest 5min-

2 Rounds For Time:

• 20 G2OH
• 15 Bar Over Burpee
• 10 bMU

Accessories

4 Rounds For Quality:

• 15-10 Banded Sumo High Pull
• 10 Seated Good Morning

Find a 5 rep heavy zombie squat

Then 5x5

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH

2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK