Työntötekniikkaa

5 x 3 + 3 rinnalleveto + ylöstyöntö

Raakatempaus 2x3@65%, 2x3@70%

Raakarive + raakatyöntö 2x3@65%, 2x3@70%

Korkea Te-veto 3x3@75%

4 kierrosta

15+15 kulmasoutu KP
10-10 vapu KP

1 min.: Squat Clean 1x3
80% 1rm
2 min.: RingDips 1x6
3 min.: R.DL 1x9 (KB32/24)

AMRAP 10
10 Ring Rows (feet on 20″ box body parallel with the ground)
10 Thruster (40/30)
10 Box Jumps

EMOM 8'

Odd - Max Chin Ups Strict
Even - 10 Good Morning

Chinese Squat Jerk 4 x 4
EOM 20 min hang clean + clean + split jerk + front squat + split jerk
Front rack stepping lunge 2 x 20

Alkulämmittely leikkiä ja mobility

Roikutaan

Otm 30s/30s kolme kierrosta
Burpee
Punnerrus
Juoksu

Loppuvenyttelyt

Shoulder Press
3-3-3-3-3-3

(MAX EFFORT REST AS NEEDED BETWEEN SETS)

M)
5 Rounds of
5 Reverse Banded Bench Press
20 Banded Fly
10 Banded Skull Press

F)
A) 5 Rounds of
10 Behind the Back Banded Curl
20 Hammer Curls

B)
5 Rounds for Time
10 Burpees
20 KB Swings
30 Wall Ball Shots
400 M. Run

REST DAY