Back squat 3 RM, then max reps @ 90%

3 rounds for quality:
12 Weighted GHD Back Extensions, pick load
1min KB Front Rack Wall Sit, pick load

3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

*Repeat from 7.1.22 

RestDay!

*kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min

3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

For time

• 20 sumo deadlift high pulls
• 40 GHD sit-ups
• 120 double-unders

♀ 65 lb
♂ 95 lb

Penkki 5x5x60%
-stoppi noin 5cm ennen rintaa, älä laske tankoa rintaan missään vaiheessa

Vipunostot maaten 3x20

Vipunostot taakse 3x20

Lankkusoutu kumpparilla 3x15 / puoli

Etuheilautus 1x50
-haasta itsesi prkl!!

For time

• 10 wall walks
• 30 box jumps
• 30 strict knees-to-elbows
• 30 box jumps
• 30 strict toes-to-bars
• 30 box jumps
• 10 wall walks

♀ 20 in ♂ 24 in

A: No hook no feet squat snatch+ squat snatch
B: Clean pull+ hang power clean+ low hang squat clean+ split jerk
C:5’ snatch pull @ 100% of snatch

40:00 EMOM
+ Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

*
* Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
* The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
* Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal