2 RFT
500m Row
25 Front squats 40kg. (From floor)
1k Run

15' Butterfly Pull Up Practice

AMRAP 12'
6 C2B Pull Up
12 Pistols
24 DU

1PowerSnatch+2 HangSnatch+1Overheadsquat

*Build from empty bar to

heavy as possible.

3 Sets of:
12 + 12 Single-leg KB Romanian Deadlifts

• Rest 2:00 between sets

Lämmittely ja mobility

Etukyykky treeni

1min on / 1min off 3 kierrosta
Kone
Kyykyt
Rengassoutu

Loppuvenyttelyt

TEMPO BACK SQUAT (30X1)

6 x 2

Heavier than last week. Should be challenging. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 8 of 8

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For Time:
750m Row
21 Dumbbell Push Presses 50/35
500m Row
15 Dumbbell Push Presses 50/35
250m Row
9 Dumbbell Push Presses 50/35

Post time and Rx to comments.

5 x 3 tempausta

5 x 3 valakyykkyä

C2B proge

Every 2min x5
5-8 c2b
10 push ups
15 air squats

Huoltava ja kevennetty viikko alkaa!

AMRAP 41
9 hspu
10 power clean 77kg
19 wall ball
77 cal row

Hyvää Syntymäpäivää Niko!