Shoulder press
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

2-position snatch (from the knee and then from the floor)

Working for 36 Mins;

1. Row 15/10 CAL
2. 2-8 Strict Pull up
3. 10 Hollow Rock
4. 1-3 Rope climbs
5. 30-50 DU's or 40 sec practice
6. Rest

Aikaa vastaan:

• 25 maastaveto (N 80kg / M 100kg)
• 25 rinnalleveto+työntö(kyykyn kautta) (N 40kg / M 60kg)
• 25 thruster (N 25kg/ M 35kg)
• 25 valakyykky (N 15kg / M 20kg)

Käytä samaa tankoa koko harjoituksen ajan. Lataa painot siten, että voit nopeasti poistaa kiekkoja seuraavaan liikkeeseen siirryttäessä.

Find max of the day

• 2 Squat clean + 2 Front squat

4 RFT
15 Burpees
12 T2B
9 Push Jerk 70/50kg

TC 10min!

For time

5 rounds of

• 15 Wallball 20lbs/14lbs
• 10 Pullup

CAP: 8 min

Raaka rinnalleveto 3RM

selvitä 3 toiston maksimi kilot 15 min. aikana

To show our support to the family of Säde.

https://www.facebook.com/events/127669884239845/

http://m.iltalehti.fi/uutiset/2015072620094168_uu.shtml

http://m.iltalehti.fi/uutiset/2015072620091978_uu.shtml

For time:
10x Wallclimb
28x cal Row
28x Thruster 40/30kg
28x DU
28x Bar over Burpee

Scaling options will be available for everyone at the box!

3 Rounds

YGIG / Heavy Quality

12 Step Back Lunge (F. Rack)

10+10 One Leg Deadlift (Bar)