A: Upphopp 8x3
B1: Ring Dips 4set
B2: DB FC Bulgarian split squat 4set
C1: DB Shoulder press 2set
C2: Wall sit 2set

Z2 Long Run

• 13km Easy Run (Puhevauhtia)

CLEAN

EMOMx8
2 hang squat clean

• lisää viime kerrasta

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

5:00 BikeErg
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
3-2-1
Snatches @ workout weight
Wall walks

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

RDL 3x9

Lisäpainoil tai ilman, sopivan raskaasti jää 1-2 toistoo varalle

Pyramidi 3-2-1-2-3

Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Back Squat
• 20 reps