4x5reps 50-60 %
3x4reps 60-70 %

8 viikon syklin 1. viikko

Every 8 mins x 4 sets
20 KB snatch alt. @24/16kg
40 double under
20 KB goblet squat
40 box jump over 60/50cm
20 push up
40 m KB overhead carry (20m/arm)
Remaining time is rest!

Same KB weight for each movement!

E90s x15:
5 pull up
10 push up
15 air squat

Target: <60s per round

Tailoring: reps e.g. 4-8-12 or 3-6-9

Deadlift

6 x 4 @ 75%+

Go Every 3:00

10 RFT:

3 Snatch 60/42,5
3 Bar Facing Burpees

( 5 - 10 )

For 40 min:

10 min bike
10 wb/ 14 lbs
10 push-up
10 pull-up

5, 10, 10, 10, 10 toistoa

Alternate A1/A2

A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1

3 kierrosta
A1) shoulder press istuen x10
A2) hauiskääntö x10
A3) kulmasoutu x10+10
A4) penkki punnerrus x10

21-15-9
Kb swing
Burbee