Bench Press 5 rep max (bar must touch chest)
Deadlift 5 rep max
*3 attempts on both bench and deadlift
Tripple Hop (3 consecutive broad jumps; measure total distance; both feet must leave ground at the same time)
*3 attempts
Beep Test

Eilinen harjoitus

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

EMOM - 20 Minutes
1 - 20 Plate OH walking Lunges
2 - 30sec High Plank
3 - 30sec Front Rack Hold (Heavy)
4 - 20 Hollow Rocks

Lepoja. Ens viikko on deload jakso.

3 rounds
5 HSPUs
10 T2B
12 Box over jump

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 9 RPE (-5% Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
65% 1RM 6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

5 rounds for time of:

400 metres run
15 squat over head

kippiä

-kippi
-polvennosto
-varpaat tankoon

15 thrusters
10 pull ups
5 burpees

12 minutes AMRAP