Takakyykky 4 x 6 (koita saada kaikki neljä sarjaa samalla painolla)

Speed back squat 60%1rm 7sets of 4reps

5 x 1 + 3 rinnalleveto + ylöstyöntö

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

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30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

• 5 Min AMRAP of:
BB Snatch (any style) (60/40Kg)

BENCH PRESS

5x8 @70%

Every 3min

Back squat 5 RM, then 3x3 @ same weight

5 kierrosta

5 aitaa mahdollisimman räjähtävästi

-2 min lepo välissä

Deadlift 3 RM, then 3x3 @ 90%

2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.