Clean deadlift 6x3

110-115%

Kyykky 3x3x70-80%

Penkki 3x3x70-80%

Maastaveto 5x2x70-80%
-eka toisto vain polviin asti ja 1-2s stoppi

Eli painot samat millä teit ma treenin

Basic Endurance 50 min

Ski/Row/Bike/Run

Amrap 15
2 bar mu
4 hspu
8 box jump over 60cm
A 0'-5'-10' 500m row

20 Min amrap

• 50 cals
• 10 situps (abmat)
• 1+1 Man makers

5x5 @67%

• 90s. Row/Bike

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 60s. Row/Bike

• 2x
  30s. Kipping swing
  30s. Muscle snatch (Below knees)
  30s. Hollow rocks

• 30s. Row / Bike

• Mobility...

• 2-3x
  2 Pull up/C2B+ Push up / Muscle up
  4 Power snatch (add weights)
  8 Box jump overs

Five sets of ten reps (5 per arm alt.) of single arm kettlebell clean and presses.

In teams of 3

60 t2b/v-ups (while 1 on squat hold)
120 jumping lunges (while 1 on plank hold)
60 push ups (while 1 on squat hold)
120 air squats (while 1 on plank hold)
60 ghd (while 1 rows for cals)
120m sandbag carry @100lb (while 1 rows for cals)
60 cleans @ 40kg

for time and for cals

9 - 7 - 5 - 3 - 1 strict ring dip