3 rounds of:
6-8 sumo deadlift
20 leg lift over KB

3 rounds of:
6-8 bulgarian squat / per side
10 band rot. / per side

Tabata x 3:
A)
DKB swing
Box jump

B)
Row
Narrow squat

C)
SU/DU
Plate situp

5 x 5min amrap...

21 double unders
7 deadlifts @ 100/70kg
14 kb clean @ 24/16kg

if you complete in under 5min... rest the remaining time... if you are not finished by 5min... start the next 5 min from the top... total time 25min...

2 x

30 sek lankkupito
30 sek hollow pito
30 sek max toistot abmat vatsoja

1 min selkälankku
30 sek supermiespito
15 selän ojennusta GHD penkillä

6x
Sprint 100m
Rest 2’
Run Fast 200m
Rest 2’

For time:
100-200-300-400-500 meters with 60 seconds rest between sets

A.
Practice Handstand walk ~20min

B.
Row:
2x3000m / rest=work time (go +1-2s./5k avg pace) (1:53/500m)

C.
Ghd sit ups: x15-30
Ghd be: x15-30

CFJKL Powerlifting Block 1 Monday - Week 1

Strict

Range 6–15 reps. If you can do 15 reps x 6 sets, then add weight.

RPE 7–8

3 sets

Snatch 1x3 70%, 2x3 72%, 1x3 77%, 2x2 82%, 1x2 87%, 2x1 90%

Aikaa vastaan

8 min AMRAP

1 köysikiipeily
10 etuaskelkyykkyä

Köysikiipeilytekniikka