(70%/5)3

Lämppä leikkiä ja mobility

Riveä: kepillä ja pallolla

fillaritabata 6x 20/10s

metcon 12min Amrap
6x leukaa
4x seinäpalloa
20m pikajuoksua

loppuvenyttelyt

EMOM 40
1) BikeErg / Echo Bike
2) SkiErg
3) Row
4) Rest

Start with a cal of your choise and try to add 1 cal each round

10 Rounds For Time :
► 06 Power Clean
► 30 Double Unders

Focus: Dead Lift & Weighted Pull Up 1RM Test

Build to 80% 1RM Dead Lift then 7 x 1 dead lift building each round to a new 1RM. After each dead lift also perform 1 wgt pull up building to a 1RM

Metcon: 7 Min AMRAP

5 Left Handed DB Push Presses L3 40-45/25-30- L2 30-35/15-20 – L1 Scale as needed
5 Right Handed DB Push Presses L3 40-45/25-30- L2 30-35/15-20 – L1 Scale as needed
15 Russian KBS L3 70/55 – L2 55/35 – L1 35/20
15 v-ups

Score = 1 RM / 1 RM / RDs+Reps

5 Rounds NOT for time:
Max Bench Press @ Bodyweight
Max Pull Ups

@approximately 80% of 1RM Power Snatch

2lankun penkki max1
JM press 4x8-12
Pystysoutu kp 3 sarjaa
"Reverse ab crunch" 3 sarjaa

9 x Deadlift (50% of snatch 1RM)
6 x Snatch (same weight as DL)
3 x OHS )same weight as DL)

Alkulämmittely ja mobility

Takakyykkyä

12min AMRAP
3 pysty punnerrusta
6 leukaa
8 askelkyykkykävely
7 cal laitteella

Loppuvenyttelyt