Warm Up
3 Rounds
100m Run
10 PVC Pass Overs
10 PVC Overhead Squats
5 Push Ups
Lift
Front Squat
2-2-2-2-2-2
Increase weight each set (6 sets)
Workout
4 Total Rounds:
AMRAP in 3 min:
3 Box Jumps (24/20)
5 Push Ups
7 KB Swings (55/35)
Advanced: (30/24), Deficit Push Ups, (70/55)

Complete as many rounds as possible in 20 minutes as you can of:
- 5 Toes to bar.
- 10 push ups.
- 15 squats.
- 20 medball sit ups (10/6 kgs).

#Strength

4 x 3 @ zone 1 (L) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Eilinen/Lepo

3 rounds
40 sec work 1.30 Rest

Score is total amount of reps

Väliin jäänyt harjoitus

Lepoja. Ens viikko on deload jakso.

EMOM 10'

Odd - 40 Double Unders
Even - 10 Box Jumps

Lämmittely ja mobility

× työntöliikkeitä

15min amrap
7 punnerrusta
30m juoksua
7 kyykkyä
30m juoksua

Loppuvenyttelyt

FOR TIME | 25 minutter

3 runder:
20 Box jump overs (30"/24")
20 Clean'n'jerk (60/40kg)
20 Heavy wall ball shots (15/9)
15-10-5 Bar complex

Bar complex: 3 Toes-to-bar + Chest-to-bar

(1) Udføres 'You go, I go' uden krav til fordeling
(2) Bar complex skal udføres unbroken (3 Toes-to-bar + 1 Chest-to-bar)