Floor press 12x3

Muscle snatch 3rm

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2

6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1

6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows**

Back squat 1 RM

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

B2. Strict chin up,rest 2:00 before B1
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

– Do your first set @ or around 75%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 6 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

Aikaa vastaan:
22/30 cal Airbike (molemmat polkee samaan aikaan ja 2 pyörää on käytössä)
10+10m Kelkan työntö (Urheilija A)
10+10m Kelkan työntö (Urheilija B)
Aikaraja: 3 min

Skills

Metcon

For time
3 x 12/10 cal 12 Raakariveä
3x 12/10 cal 6 Etukyykkyä

45/60 kg

10min easy
3 x 8min 185-190W
3min easy between sets
10min easy

5 sets for time
2500m bike
80m farmers carry 2xkb
50 double-unders

5x5 Deadlift