välipäivä

DL 5*3 @80-85%

Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

Tempo Front Squat
Build to a Heavy Single
5 Seconds Down, 1 Second Pause in Bottom.

Deficit Deadlifts (3″ Riser)
7 Sets of 2 (Aim to Beat Last Week)

Conditioning
For Time:
100 Wallballs (20/14)
80/60 Calorie Assault Bike
60 Toes to Bar
40 Alternating Dumbbell Snatches (80/50)

Ski Erg Conditioning
4 Rounds For Time:
20/15 Calorie Ski Erg
35 Air Squats
50 Double Unders

15 12 9 12 15
American swing
Toes to bar

3 Round of:
GHD Sit Ups 20 reps
Strict Handstand Push Ups 15 reps
Double DB Front Rack Walking Lunge(2X22.5/15Kg) 20 reps

50 min massage

12 min AMRAP

2 m käsilläkävely
6 toes to bar
10 m vala-askelkyykkykävely

3 rounds
Posted single leg double Db RDL x6-8/each leg
TGU x2-3/each arm
2min rest
+
5rounds
In 1 min
6 double kb swings
8 double kB clean
6 double kb front squats
1min rest
All reps should be unbroken

5 Rounds For Time @ 75% Effort
Run 200m
6 KB Snatch R
6 KB Push Press R
6 KB Snatch L
6 KB Push Press L
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

AMRAP 3 min:
- 15 Kb swing (24/16 kgs).
- 25 Sit-ups.
- 15 Wall ball (9/6 kgs).

1 min rest.

AMRAP 3 min:
- 15 pull ups.
- 25 V-ups.
- 15 Box jumps (24"/20").

1 min rest.

AMRAP 3 min:
- 15 Gob squat (24/16 kgs).
- 25 Medball circles (9/6 kgs).
- 15 Diamond Push-ups.

1 min rest.

AMRAP 3 min:
- 15 Mountain climbers x 2.
- 25 Hollow rocks.
- 15 Bicycles x 2.