E3.30M x 4

2 front squat V.1 (80-90%)
4 back squat

Ensiksi tehdään etukyykky, jonka jälkeen tanko räkkiin. Heti perään tehdään takakyykky. Etukyykky määrittää sarjapainot. Huomio toistoreservi. Sarjat voi tehdä nousevalla painolla.

4 x every 2 min.
3 strict c2b + 3 wide grip chest to bar
-leave something in the tank for next time
-this should feel easy
-try to switch grip width without coming down

Active recovery workout 45 minutes :

20 Hand-to-hand KB swings
1 e/side Turkish get-up
1-2 Rope Climbs
45/35 Calories Any Machine ( Run 400m )
30 Mountain Climbers
10 Deficit Push-Ups / HR Push-Ups
8 High Box Step-Ups
45/35 Calories Any Machine ( Run 400m )

For time:

30-20-10
DB snatch @22,5/15kg
60-40-20
DU

AMRAP 12:
Max Calorie Row / Assault Bike

Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees

BASIC STRENGTH
4-5 Rounds:
1-3 Rope Climbs (options)
10 Romanian Deadlift (barbell)
10 Ring Row
20 AbMat Sit ups / GHD
10 Biceps Curls
-> 30-60s Rest Between the movements!

For Time:
21-15-9:
Kettlebell Swings 24/16
Burpees

4x

2min ON/2min OFF
15/12 Calories
8 Deadlifts 100/70kg
+
Max Wall Balls in the remaining time

Front Box Squat
Build to a Heavy 1 in 9. Rest 2:00
- Sets of: 5,4,3,2,1,1,1...
- Parallel box
- Option: 6 x 4 @moderate weight.

3 round of;
10/side DB Hang Power Snatch @50/35lbs
10/side 1-Arm DB Rows @50/35lbs
20 x Toes to Bar

TIME CAP = 12:00