Deadlift 8-6-4-2

• Don ́t max, leave some reps in the tank (about 70-85%)

boxille askellusta 3x12+12. Voit käyttää lisäpainoja.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

4 x alkavalla 2 min

1. 10 askelkyykky kpn kanssa (pään yläpuolella) + 8+8 kp moottorisahasoutu
2. Laite, sopivan mukavasti

Deadlifts 5x3 @75-85% of 1RM

AMRAP 15

10 Hang Dumbbell Snatch 22,5/15kg. Alternating
10 Double Unders
4 Pull Ups
4 Handstand Push Ups
12 Hang Dumbbell Snatch 22,5/15kg. Alternating
12 Double Unders
6 Pull Ups
6 Handstand Push Ups
14 Hang Dumbbell Snatch 22,5/15kg. Alternating
14 Double Unders
8 Pull Ups
8 Handstand Push Ups
.....
Add each two reps after every round.

Overhead Split Squats

5 x ( 4 + 4 )

Go Every 3:00

A) Front squat + back squat VK 1/3
3x 5+6-8 @75-80% 1RM FS

B) On the minute for 12min
1. Glute bridge hold (weighted)
2. Side plank right
3. Side plank left
4. Rest
30-50s work / minute

E2MOM:

5 pull-ups
10 push-ups
15 squats

4 Rounds x Every 5:00

30 Wallballs
3 Power Clean 80/60kg
8 Bar Over Burpees
8 Toes To Bar