16.3

7 Min AMRAP
10 Power Snatch
3 Bar Muscle Up
@35/25kg

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll

10 Rounds For Time:
15/12 Calorie Row
15 Wallballs (20/14)

Rest 1 Minute Between Rounds”

Kilos (9/6)

3 rounds:
10 pull up/ring row
10 push up
20 one leg V-up
-rest as needed-

Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

10 mins:
2-4-6-8-10…
strict pull up
push up
seated DB/KB press

Every 2 min for 12 min, 6 sets.
Todella leveä ote ja todella kapea ote.
Aloita leveästä otteesta.
5+5 @72%
4+4 @77%
3+3 @82%
5+5 @75%
4+4 @80%
3+3 @85%

For time

Run 400m
7 HSPU + 7 OHS
Run
7 HSPU + 14 Thrusters
Run
7 HSPU + 21 Power Snatch
Run
7 HSPU + 28 Clean & jerk
Run
7 HSPU + 35 Toes-to-bar

Rx weight 42.5/30 kg

5 Rounds For Time
400 Meter Run
30 GHD Sit-ups (40"/37")
15 Deadlifts 113 / 75 kg

Time Cap: 35 Minutes

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 6.21.22