Bench press 3 RM, then 3x3 @ 90%

Harjoitellaan sumo mave

*kuntopallolla, 3 x 5
*kahvakuulalla, 3 x 5
*tangolla, 3 x 5

Maastaveto 10-8-6-4-2-2-4-6-8-10

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs

B1: 21 Deadlift@55-60%
B2: 21 Thrusters KB@H-20/16kg D-12/8kg
vila 9min x 2

Spara din vikt på momenten

500M row
400M run
30 air squats
20 push ups
10 pull ups
5 burpees

Every 90s. For 6min:

• 1 High Hang Snatch @ 75% of max Snatch

2 min rest

Dumbbell shoulder press 1 x 20

Uimaan klo 16:00

Find your one rep max Snatch in 8min

EMOM 10 (80% 1RM)
3x HH Power Snatch

Amrap 10min
10x Bar over burpee
20x Thruster (25/35kg)
30x Bent-over row (25/35kg)