TBA

5x
500m Run
20 Burbee

12' AMRAP
5/5 gorilla row @2x20/12kg KB
7 dbl KB swing
9 air squat

Etukyykky kevyt

OPEN 25.3.

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 70-kg deadlift, 38-kg clean, 29-kg snatch
♂ 102-kg deadlift, 61-kg clean, 43-kg snatch

a ) Main strength /Pulling progression/
Week1

5 sets
8 Pendlay row
— tempo: 3” down
— moderate-heavy loads

b ) Accessory strength /back - traps/

3 sets
8-8 DB row on bench@heavy
8-8 DB upright row@moderate

3 sets
15 Seated banded row
8 Behind the back barbell shrug@heavy

c ) ‘Pump sesh’

8’ min Amrap
Max rep ‘No squat ManMaker’*
Emom (inc. start): 8 single ring inverted row
*: Renagade row (right) - DB Push up - Renegade row (left) - DB Push up - Power clean and STOH

🌸🍓🫐🍊🌸

Behind the neck split jerk + Overhead squat

6 to 8 x 1+3 @ 65-80%1RM OHS, go every 2:00-3:00

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

Tempausveto + raakatempaus
15,20,25,27

Tempaus kakkosia
27,29,30,32

2 työntöveto + raakarive + raakatyöntö
30,35,40

Työntö 1-2
40,45

Takakyykky 10 x 2
50,55,60,65,70,75,80,85