4 x 15 penkkipunnerrus. Yritä löytää maksimi paino 15 toistolle.

3 kierrosta, 20 time gap

Kyykkyhyppy kuminauhalla 15
vuorikiipeilijä x 12
Punnerrus + maastaveto x 12
hyppy 180 astetta painolla x 12,
Db x 2 clean + työntö x 12,
Burpee sivulaukalla x 12

Soutaessa tasainen vauhti ja raakarinnallevetojen ensimmäinen maasta, loput riipusta.

Sumo deadlift 5 RM, then 4 reps, then 3 reps @ same weight

Emom x20
1 snatch

Lepo/eilinen

Power clean + Deep power clean + Clean

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a clean where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular clean

• In 5 Min O’Clock of:
BB Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

Run 400m

Then into
3 rounds
10 Good mornings
10 goblet squats

Deadlifts
E2MOM X 6
8 reps
* Increasing weight from 2 weeks ago