Extrat - assarit

3 rounds for quality
10/10 single leg deadlift KB
15 back extensions (ghd)
5 rope climbs

Sumomave

5 x 7

2020
Second Amrap
(33:40)
Teams of 2
31 KBS 24/16
29 DEADLIFTS 50/35
31 PUSH UPS
30 FRONT SQUATS 50/35
31 SIT UPS
30 PULL UPS
31 POWER CLEANS 50/35
31 T2B
30 BACK SQUATS 50/35
31 AIR SQUATS
30 STOH 50/35
31 THRUSTERS

filthy fifty

AF WEEK 9 Day 1 TEST WEEK

WEIGHTLIFTING:
“OLY test”

E2MOM x7:
Snatch
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.

Rest as needed, then

E2MOM x7:
C&J
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions

Every 90s. For 6min:

• 1 High Hang Snatch @ 75% of max Snatch

2 min rest

Harjoitellaan kyykkyä,

goblet, levypaino suorilla käsillä edessä

3 x 10

Keppi olkapäiden päällä, kädet suorina, keppi ei saa tippua.

3 x 10

8 x 4

Pausing Ring dips at bottom of Dips 0:03's each rep

( add up to 20% of 1RM if possible)

https://vimeo.com/175183194

loppu viikko lepoa!

2 repeats of AMRAP 7 min / 3 min off
30 Barbell overhead lunges @ 45/35
20 Toes to bar
10 / 7 Ring Dips