6 kertaa, Back squat, 75-80% BS maksimista.

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

Deload cycle

AMRAP 45

3rds
1500/1200 row
1500/1200 ski
remaining time
AMRAP
10 DB snatch 30/20kg
2 Legless rope

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

Lämmittely ja mobility

Otm 10
Complex: 1rive riipusta 1 työntö

Metcon: 7min amrap
3 köyttä
6 punnerrusta
9 seinäpalloa

Loppuvenyttelyt

E10M for 40min
1000/800m Row
80m Walking Lunges
40m Farmers carry
20 Push ups

• For Time:
Double KB Thrusters (2X16/12Kg) 30 reps
Plyo Box Jump Overs (60/50 cm) 40 reps
Double KB Thrusters (2X16/12Kg) 30 reps

3 x 5 pystypunnerrus

Loppuun istuen pystypunnerrus käsipainoilla, 2 x 10

Clean 4 x 3 rest 2 min between sets. These are NOT touch & go. Only good lifts so don't go to failure.

Rest 2 min, then

One set of tng power clean x 10 reps. We will repeat this for next 3 weeks so don't go nuts.

Lämmittely ja mobility

Takakyykky
sarjat:15- 12- 9- 6

Metcon 12min amrap
6 kk-heilautus
6 leukaa
6 rengasdippiä
6 pallo olan yli

Loppuvenyttelyt