Ja syklin kolmas viikko ennen kevennys viikkoa.

Alternating DB press 4x20 reps

Skills

@double KB

10-8-6-4-2
box pistol squat
single leg RDL
split squat

10-8-6-4-2
press
gorrila row
floor press

Wod

Amrap 10’
1-2-3-4….

dead cluster
russian swing
KB burpee

@double 24/16

Snatch practice
15 x 10
20 x 5
25 x 1 and 3 failed

New Year CORE

3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts

For time

• 30 GHD sit-ups
• 15 deadlifts

♀ 205 lb
♂ 275 lb

Every 4'min for 4 Rounds

Treenaaja ______________ Kuntoilija
18/14 Cals ergo ________ 14/10 Cals ergo
10 DB Deadlift __________ 8 DB Deadlift
8 C2B __________________ 6 Pull-ups / Jumping PU
6 Target burpees _______ 4 Target burpees
4 HSPU ________________ 2 HSPU / PIKE

Emom 12’

Min 1: 10 x Dead Swing
Min 2: 12 x Russian Swing
Min 3: 10 x Goblet Clean
Min 4: 6/6 x Dead Clean

Rest: 2 min

Emom 12’

Min 1: 6/6 x Push Press
Min 2: 10 x Goblet Squat
Min 3: 20/20 m Bottoms Up Farmers Carry @8/12
Min 4: 20 KB Sit-Up Reach

@24/16

2 Rounds (A+B) In pairs 4'min ON / 1'min OFF

Treenaaja __________________________ Kuntoilija

A. 1 Round (For quality) ________________ A. 1 Round (For quality)
7,5m Handstand Walk (together) __________ 15m Bear walk Walk (together)
25 Synchro T2B ____________________________ 25 Synchro K2E / Leg raises

B. (For max reps 1+1) _____________________ B. (For max reps 1+1)
Single DB Devil press (You go / I go) _______ Single DB Devil press (You go / I go)
22,5/15kg ___________________________________ 15/10kg

DEADLIFT 8-6-4-2

Between each set:
- 20m/20m KB Suitcase carry
- 15-20 V-Up