3 x 1 x rinnalleveto + 3 saksityöntö

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

REST DAY

A,
Split Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x5 L/5 R

B,
Every 1 min for 16 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups 10/6cm

RestDay!

15-12-9 reps for time of:

• Thrusters
• Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

85 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.Back squat
4x80 %
4x85 %
3x87-90 %
2x92-95 %
5x70 %
New set every 3 min

3.Accessory
3 rounds as supersets:
8+8 Deep squat strict DB/KB press - 11 kg
8+8 sa. DB row - 20 kg
8+8 bicep curls - 11 kg
Rest 1 minutes between rounds

4.Metcon
- Not done

For time of
2 k row

3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over head

Rx 50 kg/ 35 kg

Rest 2 minute between rounds

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes