100 x lunges with heavy kettlebell (double ketllebell to scale up)
For every break complete 10 burpees
For Time

Lämppä leikkiä ja mobility

Harjoitellaan köysikiipeilyä

Metcon 15min amrap
6x Rengassoutua
6x Sumo mavea kahvakuulalla
6x vuorikiipeilijä

Loppuvenyttelyt

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

1. 5x 50%
   
2. 5x 60%
3. 5x. 70%
   4.-9. 3x 85-90% 10. 10x 55%

30 power snatches
60 box jumps
90 air squats
120 double unders
Tc 30'

WORKOUT:

5/3/1/10:
Bench Press
Front Squat
Kettlebell Bench Press

WORKOUT:

5 rounds of:
6 x Deadlift
12 x Hand Release Push Ups
24 x Sit Ups
48 x Jump Rope Singles
300 M Run

Lämmittely ja mobility

×painonnosto

Nopeustreeni:
100 kyykkyä, otm: 3 burpee

Loppuvenyttelyt

1. 5x 50%
   
2. 5x 60%
3. 5x. 70%
   4.-9. 3x 85-90%
4. 10x 55%

Find max:
Power snatch + Squat snatch + OHS

Lepo päevä.