20 min Every minute on the minute:
odd: 3 Bar muscle up
even: 7 Burpees

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Post time to comments.

15-12-9

*tireflip
*atlas stone over the shoulder

65 kg

Aamu: 45 min
WU for 10 min
1.Weightlifting
Clean & jerk warm up
A. High hang clean – 15 x 2 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 45 47.5 47.5 50
52.5 52.5 55 55 57.5
57.5 60 60 62.5 x 62.5 x

Ilta: 135 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 87.5 – 97.5%1RM range
25 30 35 40 45 47.5 50 52.5 55 x x

2.Strength
A. Rotate through
A1. Back squat (rest 1-2 minutes before A2)
1 x 8 @ 70-75%
1 x 6 @ 75-80%
1 x 4 @ 80-85%
1 x 8 @ heavier than first set of 8
A2. Behind the neck strict press – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A3
15 17.5 20 20
A3. Barbell bent over row – 4 x 10 @ AHAFA (add load each set), rest 2 – 3 minutes before A1
40 42.5 42.5 42.5

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

Boksin yli painon kanssa
Thruster 2 kuulalla
Kosketus-hyppy
Wallball syöttelyt
Tangon yli yleisliike

parin kanssa tehdään samaan aikaan

10 thruster 40 kg
15 abmat
20 kbs 32 kg
30 du
20 kbs 32 kg
15 abmat
10 thruster 40 kg

10’ AMRAP

10 Box Jumps
10 Pull Ups
10 Up & Down

Run 5k
26:11

100 situps

40, 42.5, 50 kg