4 x 3min, 2min lepo
Max cal laitteella, tulos huonoin kierros

Aika avata keuhkoja kunnolla. Pyri pitämään kierrokset lähellä toisiaan.

Lisää painoja jokaiseen sarjaan. Ekan toiston voi tehdä suoraan squat cleanina. Rakenna sarjapainot päivän kunnon mukaan, jätä kuitenkin mehuja Frania varten.

EMOM x8

1) 10m walking lunge
2) 20-30s hollow hold

Squat Clean 1 Rep Maximum in 12 minutes.

For time :

50 Front Squat 35/25kg
Rest 1:30
30 Front Squat 45/35kg
Rest 1:30
15 Front Squat 70/50kg
Row 350/300m

AMRAP 10

50 One Arm Devils Press 22,5/15kg
50 Box Jumps 24"/20"
50 Pull Ups

4 rounds

10 bench press
- rest 90 sec
2 rope climb
- rest 90 sec

** Power Cleans**

6 - 3 - 6 - 3 - 6 - 3

Go Every 3:00

A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @55%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @65%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.

22 - 16 - 10

KB Swing USA 24/16kg
KB Alternaning Box Step Up (Goblet Hold)

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PLANK Ladder

30sec ON : 30sec OFF
35sec ON : 25sec OFF
40sec ON : 20sec OFF
45sec ON : 15sec OFF
50sec ON : 10sec OFF
55sec ON : 5sec OFF
60sec ON + Max sec after