Lepo. Toisella viikolla tarkoitus nostaa isomaat ykköset ja kolmannella taas lisää.

Rest & Recover

AMRAP 4

Run 400m
remaining time
Wallball shots 9/6kg

rest 1 min

AMRAP 4

Run 400m
remaining time
7 hang power snatch 40/25kg
7 front squat 40/25kg
7 push press 40/25kg

rest 1 min

AMRAP 4

Run 400m
remaining time
Burpee pull ups

EMOM 10 mins
1 Snatch High Pull + 2 squat Snatch

18min row, 4min rest, 15min row, 3min rest, 12min row, 2min rest, 9min row, 1min rest, 6min, row 30sec rest, 3min row.

Total: 63min

.

Row Workout Details: Your tempo should get progressively faster from round to round. Jason started at 1:54/500m and got faster each round.

AMRAP 15 min:
10 deadlift (70/100 kg)
15 cal row
20 wallballs (14/20 lbs)

For Time:
Ring Dips 40 reps
Handstand Walks 30 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 30 m
Ring Dips 30 reps
Handstand Walks 20 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 20 m
Ring Dips 20 reps
Handstand Walks 10 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 10 m

A: Bench Press 3x5
3 heavy sets of 5
2-3min rest between sets

B: For time
20m walking lunges
20 box jumps
1min rest
20m walking lunges
20 V-Ups
1min rest
20m walking lunges
20 Burpees
1min rest
20m walking lunges
200m run

Friday

Push jerk 3 x 6
Kaikki sarjat 75 % ykkösmaksimista