Takakyykky 6 RM testi

1. Rive & ylöstyöntöklinikka

A,
1¼ Front Squat 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Complete with a full squat to parallel, back to full squat, and stand for each rep.

B,
3 rounds of:
max rep Assault Bike Calories, 3 mins
-- then --
AMRAP in 3 mins of:
10 Russian Double Kettlebell Swings@24/16kg
10 Double Kettlebell Front Squats
10 Double Kettlebell Push Press
-- then --
max rep Assault Bike Calories, 3 mins
-- then --
AMRAP in 3 mins of:
30 Air Squats
15 Toes-to-bars
10m Handstand Walk

Log your total reps completed/accumulated for each max rep/AMRAP section.

C,
Banded Hamstring Stretch, 60 secs/side
Roll/Smash Quads, 90 secs/side
Banded Lat Stretch, 60 secs/side
PVC Shoulder Stretch, 60 secs

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:

1-10 Deadlift 60/45

10-1 Burpee over bar

1-10 Power clean 50/35

10-1 Box over jumps

1-10 Shoulder to overhead
10-1 T2B

Tempo Back squat 4x6 reps (slow down, stop, fast up)

5 x 3 V.1
3min lepo sarjojen välissä.

EMOM 5
5 Snatch High Pulls

EMOM 5
3 Snatch Balance

EMOM 7
Snatch High Pull + Hang Snatch + Overhead Squat

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up&down dog

• 60s. Scale w/ stretch

• 2-3x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind Beck
  6 OHS

• Mobility...

Deadlift 3-3-3-3 (deadstop)
Start 70%

Push press 3 RM, then 3x3 @ 90%