5x10 Back Squat

Aikaa vastaan

Superkids:

3-5 kierrosta

5 käsilläseisontapunnerrusta
7 wallball
9 vaakarengassoutua

Ninjat:

5 kierrosta

7 Käsilläseisontapunnerrusta
9 wallball
12 vaakarengassoutua
15 istumaannousua

lepoja

For weight

A round must be done unbroken to count - if you have to break up the set, strip weight off

• 3 Clean and jerk (Touch and go)
• 6 Steps walking front rack lunges (Alternating)

• 4 Interval of:
Assault Bike 2000 m @ > 90% MHR
1:1 rest each interval

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

Every 3 Minutes on the Minute For As Long As Possible:
From 0:00-3:00, 2 Rounds of:
6 Power Cleans @40/30kg
6 Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Power Cleans @45/35kg
7 Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Power Cleans @50/40kg
8 Pull-Ups

From 9:01-12:00, 2 Rounds of:
9 Power Cleans @55/45kg
9 Pull-Ups

From 12:01-15:00, 2 Rounds of:
10 Power Cleans @60/50kg
10 Pull-Ups

TC:15'

1min töitä 1 min lepo x 10 kierrosta
tavoitteena mahdollisimman paljon toistoja mahdollisimman painavilla kuulilla, toistot yhteensä ja mainitse millä kuulil vedit

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets